Low FODMAP sheet pan chicken and roasted broccoli
60 Minutes (mostly cooking time) • Gluten-free • Low FODMAP • Serves 4 - 6 • A flavorful and quick chicken dish to change things up for an easy weeknight meal and it’s also a great choice when you have company.
INGREDIENTS:
6 boneless chicken thighs and or breasts, skin on or off (choose similar sizes for even cooking)
1/3 cup plus 4 tablespoons garlic-infused olive oil
4 cups broccoli florets
1 cup fresh parsley, chopped
1/4 cup fresh oregano, chopped
kosher salt and black pepper
2 lemons, 1 halved, and 1 sliced
4 tablespoons salted butter, sliced into 6 pieces
1 cup fresh basil, chopped
1/2 cup green olives, roughly chopped (a great flavor you may serve on the side if you have varied tastes at your table)
2 tablespoons apple cider vinegar or white wine vinegar
1 tablespoon gluten-free low sodium soy sauce (optional)
1/2-1 teaspoon crushed red pepper flakes
4 ounces feta cheese broken into chunks
DIRECTIONS:
Preheat the oven to 425 degrees F.
On a rimmed baking sheet, combine the chicken, 2 tablespoons olive oil, 1/4 cup chopped parsley, 2 tablespoons chopped oregano, and a large pinch each of salt and pepper. Toss well to evenly coat the chicken. Arrange the lemons around the chicken. Add 1 slice of butter to each piece of chicken. Transfer to the oven and roast for 35-45 minutes, cooking until the chicken is cooked through and the lemons are charred. Keep an eye on the lemon slices to ensure they are not burning.
On a second rimmed baking sheet combine the broccoli, 2 tablespoons olive oil, and a large pinch each of salt and pepper. Toss to combine and add the tray to the oven with the chicken. Roasting time should be the same but keep an eye on the broccoli and make sure it’s not getting overly charred.
To make the dressing. Combine the remaining 1/3 cup olive oil, 3/4 cup parsley, 2 tablespoons oregano, the basil, olives, vinegar, and soy sauce, if using.
Remove the charred lemon slices from the baking sheet. Finely chop the lemon slices...rind and all, discarding any of the seeds. Add half of the chopped lemon to the dressing and season with crushed red pepper and salt. Taste adding more of the lemon as desired.
Serve each piece of chicken with broccoli and dressing spooned over the top and a sprinkling of the crumbled feta cheese.
PRO TIP:
You can use chicken thighs or breasts, bone-in or out. Just be sure to adjust the cooking time accordingly. The bone-in chicken will need 10-15 minutes additional cooking time, depending on the size of the chicken. Using skin-on chicken helps maintain its moisture while cooking.
Original recipe inspired by Teighan Gerard of Half Baked Harvest.
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