MAPLE & MUSTARD CHICKEN CASSEROLE

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!

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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

Ingredients

  • 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)

Instructions

  1. Preheat the oven to 200°C fan assisted.
  2. In a small bowl mix the first 4 ingredients.
  3. Place the remaining ingredients into a large casserole dish and pour over the mixed sauce from the previous step.
  4. 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.
  5. 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.
  6. Serve with rice or mash and low FODMAP green vegetables.