Following the low FODMAP diet was tough, as I had to really reduce my sweet potato intake, but it meant I had to think aoutside of the norm for my weekly meals and I came up with some of my best recipes yet.
This is one of my favourite chicken dishes as it is so quick and simple.
I remember my mother always used to cook a variation of this as a child using honey and mustard sauce, served with mashed potato and green vegetables.
This is perfect on a cold day as it really warms you up and is good hearty food! This recipe is high in many nutrients including but not limited to iron, niacin, selenium, vitamin A and vitamin b12.
If you are watching your calorie intake why not try swapping regular mash for a combination of carrot, parsnip and potato mash to reduce the calories and add extra nutrients to your mash!
CHICKEN CASSEROLE WITH MAPLE & MUSTARD SAUCE
Course Dinner Cuisine Dairy free, Egg free, Low FODMAP, Sugar free Prep Time 15 minutes Cook Time 1 hour 20 minutes Total Time 1 hour 35 minutes Calories 480 kcal
- 1/2 tsp asafoetida powder optional
- 70 g wholegrain mustard
- 4 tbsp maple syrup
- tbsp Handful of fresh thyme or dried thyme
- 8 chicken thighs
- 1 spring onion green part only sliced finely
- 1/3 cup stock low FODMAP
- 130 g mixed peppers sliced – any colour
- 1-2 carrots ( ~130g sliced into batons)
- Preheat the oven to 200°C fan assisted.
- In a small bowl mix the first 4 ingredients.
- Place the remaining ingredients into a large casserole dish and pour over the mixed sauce from the previous step.
- Cover and cook for 60 minutes. Then remove from the oven and stir through, return and cook for a further 15-20 minutes or until the chicken is cooked through and the juices run clear.
- Serve the chicken and vegetables then pour the sauce into a saucepan and heat through. Add (1 tbsp water and 1 tsp cornflour) to thicken the sauce. Don’t be tempted to put the cornflour in without mixing it first with the water or you will create a lumpy sauce.
- Serve with rice or mash and low FODMAP green vegetables.