Low-FODMAP Cranberry Orange Chicken Recipe; Gluten-free, Dairy-free
October 4, 2018Printer Friendly Version
Beautiful, delicious and good for you, this low-FODMAP Cranberry Orange Chicken is perfect for the holidays, or any night of the week. It is an easy and versatile recipe for the whole family. Only one pan needed!
Enjoy this low-FODMAP Cranberry Orange Chicken recipe with:
- low-FODMAP stuffing,
- low-FODMAP Asian Stir-fry vegetables,
- low-FODMAP Sweet Potato Casserole
- low-FODMAP Spinach Salad, or
- low-FODMAP mashed potatoes.
You may also love my low-FODMAP Cranberry Sauce recipe too.
Check out my blog for more ideas… we have over 400 more low-FODMAP recipes! IBS-friendly.
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Cranberry Orange Chicken; Gluten-free, Dairy-free
Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)
Note: For fresh cranberries, one low-FODMAP serving size is 50g or 1/2 cup -recent updated on Monash app. Be aware if you substitute dried cranberries, you may need to adjust the servings (one serving for dried cranberries is 15 g). Also, you may substitute frozen cranberries for fresh ones, just defrost first (check ingredients to ensure only cranberries and no high-FODMAP additives).
Prep Time: 10 mins plus 1 hour or overnight for marinating
Bake Time: 30 mins
Total Time: 40 mins plus marinating
Bake 375 F
For low-FODMAP Cranberry Orange Chicken
- 4-5 bone-in chicken thighs and/or breasts, skin-on (about 4-5 ounces each)
- 1/2 cup fresh cranberries
- 1/2 cup (50g) is on low-FODMAP serving
- 1 tablespoon light corn syrup or maple syrup
- 1 tablespoon garlic infused olive oil
- Vegetable shortening or cooking spray, for greasing
For low-FODMAP Cranberry Orange Marinade:
- 1/4 cup fresh cranberries
- 2 tablespoons olive oil
- 5 tablespoons light corn syrup or maple syrup
- Depending on how tart your cranberries are; add more or less to taste
- 2 tablespoons balsamic vinegar (check to ensure gluten-free, if necessary)
- Juice of one fresh orange (about ½ cup)
- Zest of one orange
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
For garnish (optional)
- Orange zest and fresh cranberries
- Place all low-FODMAP marinade ingredients in a food processor or blender and blend until you have a smooth mixture
- Lay chicken in a large freezer bag, container or deep dish pan and cover with marinade
- Refrigerate for 1 hour or overnight
- After marinating, preheat oven to 375F
- Place chicken in a lightly greased roasting pan
- Pour marinade over the chicken and add the remaining 1/2 cup of cranberries, spreading them evenly around the pan
- Bake for 25 minutes, uncovered until juices run clear
- Mix the one tablespoon of light corn syrup or maple syrup with one tablespoon of garlic infused oil
- Remove chicken from oven and brush oil mixture over the chicken
- Turn on the broiler and replace chicken
- Broil for 2-3 minutes, or until the skin on the chicken is crispy
- Watch closely so it doesn’t burn
- Garnish with additional pinch of fresh orange zest and a few fresh cranberries
So beautiful and tasty!
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This sounds delicious, but I’m concerned about using fresh cranberries since they are not listed on the Monash app. How do you know what is a low Fodmap serving if they have not been tested? I’m confused.
Thanks for your question! As stated in the recipe 130 g of fresh cranberries are equivalent to 9 g of dried and should be low-FODMAP. While you are correct that this item is not on the app, Monash has published this on their website in 2017. We are very careful in preparing all our recipes to be as safe as possible. They are all created and reviewed by Dr Rachel Pauls.
Enjoy the chicken!!
Everyone enjoyed this chicken for Christmas dinner. For some reason it took twice as long to cook for us. We made it with 1/4 cup corn syrup, and it seemed just the right sweetness. The orange and balsamic were the dominate flavors, and the cranberry added nice color.
Thank you for your comments! Oven temperatures do vary, and if you have more than one dish cooking at the same time then the cook time could double. Glad you enjoyed the chicken 🙂
Made this for dinner tonight. It was absolutely delicious! Will definitely be making this again. Thank you so much for this recipe.
Thanks SO much for your comment. We are super happy you enjoyed the chicken 🙂
Hi Rachel! This was absolutely delicious, I loved it! I was curious about nutrition information, however. I have an app (MyFitnessPal) where I can plug in ingredients of recipes to get an estimate of the meal’s nutritional value, but I know a lot of the marinade ends up left in the pan and not absorbed by the chicken. This may be too specific of a question but I thought I’d ask! I’m watching my weight.
We apologize but we don’t have the ability to provide nutritional information for our recipes. We hope you can understand :). So glad you enjoyed the chicken!
I have fresh garden blueberries, do you think those could be substituted for the cranberries in this recipe?
Thanks for your question.
A couple thoughts. First, cranberries and blueberries are different in texture, so you may find that blueberries cook differently and could end up mushier in this meal. We don’t know if they would taste quite right in this combination.
Secondly, blueberries are higher in FODMAP content than cranberries. One low-FODMAP serving is 40 g (or about 1/4 cup). For this recipe that serves 4 people, you should still be OK from a FODMAP standpoint, but you wouldn’t want to add TOO many to the finished product for garnish.
Ultimately, if you think the flavors would be to your taste, then give it a whirl! Let us know if you do 🙂
Thank you! I’m new to the fod map world!