Low FODMAP Pan Roasted Chicken with Spiced Maple Syrup is adapted from celebrity chef Matthew Kenney’s recipe. Kenney is an American chef, author and entrepreneur known for his plant and nutrition based culinary arts.
Cooking Low FODMAP Pan Roasted Chicken with Spiced Maple
Make sure to cook the chicken with its skin on, as it helps retain the flavor and juiciness. You can remove the skin afterwards. You can also get experimental and use monkfish or quail instead.
This calls for two pieces of sun dried tomatoes per serving, which most FODMAP Foodies can tolerate. Fresh tomatoes are low-FODMAP but all dried fruit or vegetables should be consumed with caution and moderation. You can also skip the sun dried tomatoes completely or replace with grape tomatoes.
Pan roasting is a two-stage process of cooking first over a stove, which helps sear the chicken and give it a golden brown crust. Next, the pan is transferred to an oven. This helps meats on bones cook more evenly without over-browning, while maintaining moistness.
Be sure to use 100 percent red chili pepper like Korean Red Chili Flakes, Gochugaru (1 Lb) By Tae-kyung.
Pan Roasted Chickenwith Spiced Maple
- Serves: 4
- Category: Entertaining, Main Dishes
Ingredients
- 1/4 cup olive oil
- 4 teaspoons maple syrup
- 1 teaspoon ground cumin
- 1/2 teaspoon ground cardamom
- 1/4 teaspoon cayenne pepper
- 1/2 teaspoon Korean Chili Powder (or 100 percent red chili pepper)
- 4 chicken breast halves, about 1/2 pound each with bone and skin
- salt and pepper
- 1/4 cup pecans, chopped
- 4 pieces of sun dried tomatoes (limit 2 pieces per serving), chopped
- 8 small fresh coriander sprigs or 4 rosemary sprigs
Instructions
- Season the chicken breasts with salt and pepper and add them to bowl. Coat both sides with marinade. Cover and refrigerate overnight, or minimum of two hours.
- Preheat oven to 425F. Toast the pecans over a skillet for about 4 minutes, until fragrant.
- Heat an oven proof skillet over medium high heat. Remove the chicken from the marinade and add to skillet with the skin-side up. Cook until brown, 2 min on each side.
- Spoon off excess fat and transer skillet to the oven. Roast the chicken for 18-20 minutes until cooked through.
- Transfer chicken to plates, garnish with pecans, sun dried tomatoes and coriander or rosemary sprigs.
