One Pan Chicken, Vegetable, and Pasta Bake (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Step 1

As winter draws nearer, I start thinking about making yummy baked dinners with pasta, and winter vegetables. The kind of meal you can serve in one bowl so it’s comforting, warming, easy, and delicious. This recipe is a great example of all of those things. And, you make it all in one pot so the clean-up is easy too. Leftovers are good so plan to have this pasta bake for lunch the next day.

Ingredients

1 tablespoon garlic-infused olive oil

1 bunch green onions, green part only, chopped

2 carrots, chopped

3/4 pound boneless skinless chicken thighs or breasts, cut into cubes

1 teaspoon Gourmend garlic scape powder (use code IBSGC15 for 15% discount)

1 teaspoon Smoke N Sanity Essence of onion salt (use code IBSGC10 for 10% discount)

1/2 - 1 teaspoon Kosher salt and 1/4 - 1/2 teaspoon black pepper (to your taste)

2 tablespoons salted butter

2 tablespoons fresh thyme leaves or 2 teaspoons dry thyme

1 teaspoon paprika

1/2 teaspoon cayenne pepper, to taste

3 cups low Gourmend low FODMAP chicken broth (use code IBSGC15 for 15% discount) Or other low FODMAP chicken broth such as Whole Foods Organic 365 (NOT low sodium variety)

1 1/2 cups lactose-free whole milk

12 ounces dry gluten-free pasta (I like Rummo Penne Rigate)

3 cups broccoli florets (only), roughly chopped

2 cups extra-sharp cheddar cheese, grated

2/3 cup grated Parmesan cheese (plus more for serving)

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side depending on how thick the pieces are). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Prepare: Preheat the oven to 425 degrees F. Chop the vegetables. Cut the chicken into small cubes. Grate the cheese.

(3) Cook the chicken: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the green onions and carrot and cook for 2-3 minutes. Stir in the chicken and season with salt and pepper. Add the butter, thyme, paprika, garlic scape powder, and cayenne, and cook until golden and toasted, 2-3 minutes.

(4) Add the liquid ingredients: Add the broth and milk. Bring up just to a gentle boil over medium heat. Add the pasta and then add the broccoli, making sure the pasta is fully covered by the liquid. Season with salt and pepper to taste (use less if you salted the chicken ahead of time). Cook for about 10 minutes until the pasta is al dente and the broth has been mostly absorbed.

(5) Add the cheese: Stir in 1 cup of the combined cheeses. If needed, transfer everything to an oven-safe casserole dish. Scatter the remaining cheese over top of the casserole.

(6) Bake: Bake for 20 minutes, until the cheese is melted and beginning to brown.

(7) Plate and serve: Serve warm with a sprinkling of fresh thyme and parmesan, and some sourdough bread on the side.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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