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Low-FODMAP Sheet Pan Greek Lemon Chicken and Potatoes: A Delightful Gluten-Free, Dairy-Free Meal

In the realm of healthy yet flavoursome cooking, the Low-FODMAP diet has garnered much attention. Designed to alleviate digestive discomfort for those with Irritable Bowel Syndrome (IBS) and similar conditions, this dietary approach focuses on minimising certain fermentable carbohydrates. One standout recipe that adheres to this ethos while being incredibly satisfying is the Low-FODMAP Sheet Pan Greek Lemon Chicken and Potatoes, crafted by Dr. Rachel Pauls.

Why Low-FODMAP?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols – compounds that can trigger digestive issues in sensitive individuals. The Low-FODMAP diet restricts foods high in these components in order to help manage symptoms. By focusing on low-FODMAP foods, individuals can still enjoy a variety of delicious meals without sacrificing flavour or texture.

The Recipe: Low-FODMAP Sheet Pan Greek Lemon Chicken and Potatoes

This one-pan wonder combines tangy flavours and hearty ingredients, making it an ideal choice for busy weeknights or meal prep. The combination of chicken and potatoes lends itself well to a sheet pan approach, allowing the ingredients to roast harmoniously together.

Ingredients

• For the Chicken:

  • 4 bone-in, skin-on chicken thighs (ensure they are free from any marinade containing high-FODMAP ingredients)
  • 2 tablespoons olive oil
  • Juice of 1 large lemon (approximately 3 tablespoons)
  • Zest of 1 lemon
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

• For the Potatoes:

  • 500g baby potatoes, halved
  • 3 tablespoons olive oil
  • 1 teaspoon dried thyme
  • Salt and pepper to taste
• Optional Garnish:
  • Fresh parsley, chopped
  • Lemon wedges

Instructions

1. Preheat the Oven: Begin by preheating your oven to 200°C (or 180°C fan oven). This ensures a nice, crispy texture for the chicken and potatoes.

2. Marinate the Chicken: In a bowl, mix together the olive oil, lemon juice, lemon zest, dried oregano, salt, and pepper. Add the chicken thighs, ensuring they are well coated in the marinade. Let them sit for at least 20 minutes to absorb the flavours (or longer in the fridge for more intense flavour).

3. Prepare the Potatoes: In a separate bowl, toss the halved baby potatoes with olive oil, dried thyme, salt, and pepper until well coated.

4. Arrange on a Sheet Pan: On a large, lined baking sheet, arrange the marinated chicken thighs skin-side up and spread the seasoned potatoes around them in a single layer.

5. Roast in the Oven: Place the sheet pan into the preheated oven and roast for approximately 40 minutes, or until the chicken is cooked through (internal temperature should reach 75°C) and the potatoes are tender with crispy edges. If necessary, broil for the last few minutes to achieve extra crispiness.

6. Serve: Once cooked, remove the sheet pan from the oven. Garnish the chicken and potatoes with freshly chopped parsley and serve with lemon wedges on the side for a zesty finish. This dish pairs wonderfully with a simple green salad or steamed vegetables.

Benefits of This Dish

This Low-FODMAP Sheet Pan Greek Lemon Chicken and Potatoes not only caters to those following dietary restrictions, but it is also packed with nutrients. The chicken provides protein, while the potatoes serve as a source of carbohydrates. The olive oil offers healthy fats, promoting heart health.

Additionally, the use of fresh herbs and citrus infuses the dish with flavour without the need for high-FODMAP sauces or seasonings. This makes it not only safe for those with digestive sensitivities but also a refreshing option for anyone seeking a wholesome meal.

Conclusion

Dr. Rachel Pauls’ Low-FODMAP Sheet Pan Greek Lemon Chicken and Potatoes is a culinary delight that perfectly balances health and taste. Whether you’re following a Low-FODMAP diet or simply searching for a delicious, gluten-free, and dairy-free meal, this recipe is sure to impress. Easy to prepare and packed with flavour, it’s a wonderful addition to any dinner table. Embrace the flavours of the Mediterranean while keeping your gut happy with this delectable dish!