My Lifesaving Low FODMAP Lemon Herb Chicken & Veggies (Print Version)
A warm, personal guide to a simple and delicious low FODMAP Lemon Herb Chicken & Veggies recipe. Perfect for beginners navigating digestive health.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 50 Minutes minutes
Total Time: 70 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Low FODMAP, Gluten-Free
# Ingredients:
→ The Main Event
01 -
4 bone-in, skin-on chicken thighs (about 1.5 lbs)
02 -
1 lb waxy potatoes (like Yukon Gold), cut into 1-inch chunks
03 -
3 large carrots, cut into 1-inch chunks
04 -
2 large parsnips, cut into 1-inch chunks
→ The Flavor Crew
05 -
1/4 cup garlic-infused olive oil, divided
06 -
2 sprigs fresh rosemary
07 -
4-5 sprigs fresh thyme
08 -
1 whole lemon (for zest and juice)
09 -
Kosher salt
10 -
Freshly ground black pepper
→ Finishing Touches
11 -
1/4 cup fresh parsley, chopped (optional)
→ Optional Add-In
12 -
1 cup green beans (a safe serving of ~15 beans per person)
# Instructions:
01 -
Preheat oven to 400°F (200°C). Place chopped potatoes, carrots, and parsnips directly onto a large, rimmed baking sheet.
02 -
Drizzle about 3 tablespoons of garlic-infused oil over the vegetables. Strip the leaves from the herb sprigs and sprinkle over, along with a generous amount of salt and pepper. Toss with your hands until everything is evenly coated.
03 -
Spread the vegetables in a single layer, ensuring they aren't overcrowded. Roast for 20 minutes to give them a head start on cooking.
04 -
While vegetables roast, pat the chicken thighs completely dry with paper towels. In a small bowl, combine the remaining 1 tablespoon of garlic-infused oil, the zest of one lemon, salt, and pepper. Rub this mixture all over the chicken, including under the skin.
05 -
Remove the baking sheet from the oven. Stir the vegetables and nestle the chicken thighs, skin-side up, among them. Add the optional green beans. Return the pan to the oven and roast for another 25-30 minutes.
06 -
The chicken is done when the internal temperature reaches 165°F (74°C) and the skin is golden and crisp. Let it rest for 5 minutes on the pan, then squeeze the fresh lemon juice over everything and garnish with chopped parsley before serving.
# Notes:
01 -
Pat the chicken skin completely dry for the crispiest results. Don't overcrowd the pan; use two if needed to ensure veggies roast, not steam. Reheat leftovers in the oven or a skillet, not the microwave, to maintain texture. Serve with a simple arugula salad for a fresh, peppery contrast.
# Equipment Needed:
01 -
Large rimmed baking sheet
02 -
mixing bowls
03 -
knife
04 -
cutting board
# Nutrition (Per Serving):
Calories: 580
Total Fat: 35g
Total Carbohydrate: 38g
Protein: 30g