Sheet Pan Miso Glazed Chicken and Veggies (Low FODMAP)
15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4-6 • Ok to make ahead: Steps 1 - 4
I love a good sheet pan dinner that cooks all together and comes out smelling and tasting delicious! This recipe is easy and pretty quick to make. You can modify or add to the list of vegetables according to what you have on hand which makes it a great recipe to clean out the refrigerator. Perfect for a weeknight dinner or any night dinner.
Ingredients: Marinade
2 tablespoons toasted sesame oil
2 tablespoons white or red miso paste
1/4 cup gluten-free low-sodium soy sauce
1 tablespoon freshly grated ginger
1 teaspoon Gourmend Garlic Scape Powder or Smoke N Sanity Essence of Garlic Salt (use code IBSGC15 for 15% off for both products)
2 teaspoons maple syrup
1/2 teaspoon red pepper flakes
2 tablespoons chopped green onion greens
Ingredients: Chicken & Veggies
2 pounds boneless skinless chicken breasts
2 tablespoons garlic-infused olive oil
2-3 small sweet potatoes, peeled and sliced into 1/4-inch slices
2 medium zucchini, quartered
2 medium summer squash, quartered
1 cup oyster mushrooms, chopped
1/2 teaspoon Kosher salt
1/2 teaspoon black pepper
2 tablespoons sesame seeds
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). 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 450 degrees F. Chop green onion greens, peel, and grate the ginger. Peel and slice the sweet potatoes. Quarter the squash and chop the mushrooms. Prepare a rimmed baking sheet by drizzling it with a couple of teaspoons of olive or avocado oil and spreading it evenly over the bottom of the pan.
(3) Make the marinade: In a small mixing bowl, combine the sesame oil, miso paste, soy sauce, ginger, garlic scape powder or Essence of Garlic Salt, maple syrup, chili flakes, and green onion greens. Add the chicken and flip several times to coat and immerse. Let sit in the marinade for about 15 minutes (it’s ok to skip this step if you are pressed for time).
(4) Prepare the veggies: In a mixing bowl, combine the sweet sliced potatoes, quartered squash, and chopped mushrooms. Toss with 2 tablespoons garlic-infused olive oil, 1/2 teaspoon Kosher salt, and 1/2 teaspoon black pepper. Spread in one layer on the prepared baking sheet.
(5) Bake: Lay the chicken over the veggies and drizzle the chicken with a bit of the marinade. Sprinkle the chicken with sesame seeds. Bake for 20 minutes, until the chicken is just cooked through (165 degrees F on an instant-read thermometer inserted in the thickest part) or when the juices run clear when you cut through the cooked chicken breast.
(6) Plate and serve: Serve the chicken, sweet potatoes, and veggies as is, or over bowls of my Best Coconut Rice.
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.
Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com
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