Low-FODMAP Sheet Pan Asian Ginger and Lemon Chicken; Gluten-free, Dairy-free
December 16, 2022Printer Friendly Version
Low-FODMAP Ginger and Lemon Chicken is an Asian inspired recipe that you are going to LOVE.
First of all, sheet dinners are one of my absolute favorite ways to make a gorgeous meal without too much clean-up time. This sheet dinner does not disappoint.
Juicy, succulent, bone-in chicken thighs are rich and flavorful. The sauce has a little heat from the pepper flakes, tangy notes from the fresh lemon, ginger for warmth and flavor, and the natural sweetness of maple syrup.
My husband said it ‘may be the best chicken meal I have ever made’. High praise!
I added some baby bok choy to the dinner, but you could use broccoli if you prefer. Bok Choy is a delicious Asian leafy cabbage that is low in calories, but packed with Vitamin C, Vitamin K, antioxidants and fiber. It is similar to kale, and should be found at most major grocery chains.
This low-FODMAP ginger and lemon chicken dinner is fancy enough for company, but simple enough for a busy weeknight.
Please note the use of low-FODMAP infused oils to add the flavor of onion to this recipe. These are a pantry staple- my low-FODMAP Recipe Swaps and Substitutions blog shares other great tips regarding recipe modifications. Since FODMAPs are not dissolved in an oil base, these are a perfect way to add flavor and richness to a recipe and keep your tummy happy. SO GOOD.
For more chicken recipes- check out my full low-FODMAP Best Chicken Recipe List here!
You may also love my:
- Low-FODMAP Chicken Cacciatore
- Low-FODMAP 30-Minute Creamy Tuscan Chicken
- Low-FODMAP Sheet Pan Chicken Caprese
- Low-FODMAP Balsamic Chicken with Green Beans and Almonds
- Low-FODMAP Lemon Butter Chicken with Penne
- Low-FODMAP Spinach SunDried Tomato and Feta Stuffed Chicken Breasts
Or check out over 475 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
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
Prep time: 10 min
Cook + Bake time: 50 min
Total time: 1 hour
Bake: 400 F
Equipment: Large rimmed sheet pan; I used 13 inch by 18 inch (or can use a casserole dish)
- 1/2-1 tablespoon crushed red pepper flakes (optional)
- I used 1/2 tablespoon and I found it pretty spicy, my husband did not
- 1 inch piece fresh ginger, finely chopped or grated
- 6 tablespoons soy sauce (gluten-free, if necessary)
- 2 tablespoons is one low-FODMAP serving
- 3 pounds bone-in, skin-on chicken thighs (about 6 pieces)
- 3 tablespoons olive oil; divided
- 1 lemon, zested then sliced into rings
- 2 teaspoons onion or shallot infused oil
- Infused oils have the flavor, but not the FODMAPs! You can enjoy infused oils on a low-FODMAP diet (read about this here)
- 2 tablespoons maple syrup or light corn syrup
- 2 tablespoons green scallion tips (not the bulbs), chopped
- 1 teaspoon each of salt and pepper, plus to taste
- 300g baby bok choy leaves
- Can also substitute large broccoli florets
- 75g is one low-FODMAP serving of bok choy due to sorbitol
- Baking spray
- Preheat the oven to 400°F, place rack in center of oven
- Prepare your ingredients, if not done already (chop ginger, zest lemon, etc)
- In a small bowl, combine the crushed red pepper flakes, if using, with the ginger and soy sauce to create the marinade
- Spray large, rimmed sheet pan with baking spray or rub with oil
- You will want a pan or casserole dish large enough not to crowd the pieces
- Pat chicken pieces dry and arrange them on the pan, leaving about 1 inch between pieces. Rub 1 tablespoon of oil on the chicken skin
- Spoon/brush the marinade over the chicken then pour marinade in pan. Add the lemon rings to the pan around the pieces
- Place in oven and roast, basting after 20 min, until the chicken is tender, about 30 to 35 minutes
- Remove the chicken from the oven and tip the pan into a small saucepan to catch the juices, then return it to the oven
- To the saucepan with the pan juices, add the onion infused oil, syrup, lemon zest and scallion tips
- Cook mixture over medium heat for about 3-5 minutes until it has reduced by a third, stirring frequently
- Toss the bok choy with remaining 2 tablespoons olive oil and season with salt and pepper
- Remove the chicken from the oven. Lay the bok choy between the pieces of chicken and pour the cooked sauce evenly over top of everything in the pan
- Replace baking sheet to oven for about 5-10 minutes, or until internal temperature runs 160F and the bok choy is tender
- Rest for 5 minutes before serving (the chicken will continue cooking on the pan)
- Serve with your favorite low-FODMAP rice, potatoes or additional vegetables
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