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Low-FODMAP Sheet Pan Asian Ginger and Lemon Chicken
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Low FODMAP | Recipe

Ingredients :

  • 1/2-1 tablespoon crushed red pepper flakes (optional)
  • 1 inch piece fresh ginger, finely chopped or grated
  • 6 tablespoons soy sauce (gluten-free, if necessary)
  • 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
  • 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
  • Baking spray

Instructions :

  • 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
  • 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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