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Are you ready for the a super easy, no muss, no fuss, delicious, dinner recipe? Well look no further, low FODMAP Lemon Rosemary Chicken with Roasted Potatoes is super tasty, easy, and even soy free! Woo hoo! 😉 Super easy for weeknights but can be fancy enough for company!
There is just something about the combo of lemon and rosemary. ♥I LOVE IT!♥ So good. I love to squeeze extra lemon juice all over my plate. My son doesn’t mind the extra lemon but my husband and daughter, not so much. How about you?
Low FODMAP Lemon Rosemary Chicken with Roasted Potatoes is one of the first dinners I ever learned how to make. Of course, I’ve modified it a bit over the years and it wasn’t low FODMAP to begin with. I can’t ever seem to leave a recipe alone. 😉 Seriously though, you can make this meal as simple and easy or as fancy as you please. I’ve modified this version to be low FODMAP, but if you aren’t following a low FODMAP diet then by all means add GARLIC! (sigh, I miss you my friend garlic.) If you are not familiar with a low FODMAP diet for SIBO or IBS, click here for more info.
I also love that all the work is on the front end. Once you put it in the oven, your work is pretty much done. I don’t consider removing foil, and giving everything a flip “work”. So you can easily prep this Low FODMAP Lemon Rosemary Chicken then move on with other activities while its doing its time in the oven. Win!
Water works and Low FODMAP Lemon Rosemary Chicken to the rescue!
I know that I haven’t posted for a little bit. So sorry for going incommunicado! I was on an involuntary hiatus due to major water works. Basically, our dishwasher leaked and ruined the floor in the kitchen. Luckily, my husband is a water restoration technician! He was able to do all the repairs without our landlords calling in an outside company. I say luckily because he took extra precautions to help out my allergies like putting up walls of plastic and using a big industrial Hepa filter! Even so, it was a miserable few weeks! Unfortunately, with chemical sensitivities and dust mite allergies, I do not do well with dust or any sort of chemicals or molds.
My husband is so awesome, he was able to do the repairs really quickly, minimize the dust and fumes, and generally tried to be as understanding as possible. BUT, if you have severe allergies and have to have any construction in your home, I strongly suggest getting out of dodge! I spent a lot of time in our bedroom, in the backyard, or out shopping. 😉
When we realized what was happening with the floor, my husband called the landlord and I started cooking. 😉
I know that sounds weird, but when you have multiple food allergies, it is SUPER difficult to eat out. Frankly, I just don’t. In fact, I really don’t eat anything that anyone else has prepared, as I cannot be 100% certain that it is soy free (plus all the other intolerances and foods that are off limits on the low FODMAP diet).
So, since I wanted to be able to eat while the repairs were going on, and knew I would have limited access to my kitchen, I whipped up a batch of Low FODMAP Chicken Vegetable Soup and a batch of Low FODMAP Lemon Rosemary Chicken with Roasted Potatoes. Yummy!!! I shared the soup with my husband and son, but the Low FODMAP Lemon Rosemary Chicken was all mine!!! 😉 Now before you think I’m a selfish hag, the guys can literally eat anything they want with no consequences and they weren’t butt hurt about it. 😉
I was able to alternate between the two meals for several days (I put some in the freezer to extend storage time) so that I wasn’t just eating gluten free toast with almond butter and Anti-inflammatory Fall Spice Blend. Not that I don’t love my fall spice almond butter toast, but you can’t eat just that for three meals a day and expect your body to be happy.
Low FODMAP Lemon Rosemary Chicken with Roasted Potatoes is so versatile!
There are so many different ways you can change up this recipe.
Most any cut of chicken can be used in this recipe. I usually chose to use boneless skinless breasts because that is what I have available and we like. We aren’t really big dark meat fans in our family but bone in breast is totally awesome with this recipe. I’ve used a whole cut up fryer as well. You will need to adjust the cooking time for bone in chicken.
Consider adding a browning step for the chicken. This is especially good for bone in chicken. Season the chicken as directed. In a large, heavy bottomed skillet, heat up oil to medium/medium high heat (I usually use olive oil but Avocado oil, lard, etc. would work also) . Place seasoned chicken, skin side down, in the preheated pan. Be careful not to overcrowd. You may need to do this in batches. Brown on each side for 5-7 minutes, then transfer to your cooking vessel. Repeat as needed until all chicken has browned.
This step produces a great color on the chicken, adds great flavor, and helps bone in chicken to cook quicker in the oven, but is definitely more work and not necessary. I rarely take the time to do this step and only on bone in chicken.
Type of cooking vessel~
I like to use large Pyrex baking dishes. Mostly because that is what I have and I have lids for them which makes dealing with leftovers a snap! 😉 The original recipe called for using a cast iron skillet. I’ve never actually tried it in cast iron because I couldn’t cook enough for our family in one pan. If you try in cast iron, I would love to hear how it works out for you. A roaster pan also works very well.
After giving my produce a scrub, I always use Produce Wash!
Use any kind of potato for this recipe. I used a combo of red and white baby creamer potatoes this time but Yukon gold or regular old russets work just as well. In fact, for years, I only used russets in this recipe. I prefer to leave the skins on but you could peal them as well. Free free to use as much or as little potatoes as you wish. We like lots of potatoes, so I tend to cook a bunch.
I love to roast cauliflower in with the chicken and potatoes as well. So good! To add cauliflower to this recipe just wash (with your Produce Wash, wink!) then divide up into florets. In a mixing bowl, place the florets, drizzle with a little olive oil, sprinkle with rosemary and salt (garlic salt if you get to have garlic-you lucky dog!), and a little lemon zest if you wish. Then give it a toss about to evenly distribute. The cauliflower doesn’t take as long to cook, so after the chicken/potatoes have been roasting for about 20 minutes, pull back the foil, give the potatoes a flip, then scootch everything around a bit to make room, and dump the cauliflower in. Replace the foil and continue cooking as directed.
As I cannot have cauliflower on the Low Fodmap diet, I just steamed some broccoli to go alongside. I absolutely love my steamer pot (see pics). Clean your broccoli (you know I’m going to say, use your Produce Wash, right?!?), fill the bottom of the steamer pot with a few inches of water, while your chicken and potatoes are resting, add the broccoli to the steamer basket and put on top of the steamer pot, covered. Steam for 4-5 minutes. If you would like to add cheese, put it on then let cook one more minute. Season with salt (and pepper if you like). Voila! Super quick, fast, healthful, and tasty side dish.
You can play around with different herbs. I really like using Herbes de Provence in this dish as well. Just changing out the rosemary for thyme would completely transform this dish into a different meal altogether.
As I mentioned, I absolutely ♥LOVE♥ lemon and adore it in this dish. If you aren’t such a big lemon fan then just put the lemon juice on before cooking and do not add any extra when you pull it out of the oven. Also, the lemon zest is not overpowering like the juice so even if you aren’t a big lemon fan, you might try the lemon zest.
If you are not following a low FODMAP diet then by all means add garlic to this dish. I am actually a garlic fanatic. I would use both minced garlic and garlic powder over the whole thing if I could. If you are using garlic you can skip the garlic infused oil and just use more EVOO.
If you don’t want to do the lemon zest, no worries, the dish will still taste really good. You can even use bottled lemon juice if you choose. I personally only use fresh lemons now, but I did use bottled lemon juice back in the day. If you are using garlic, you can totally use garlic powder or garlic salt.
Soy Free vs traditional Chicken~
Soy free chicken is really expensive, like $11.99/lb!!! My family doesn’t have any food intolerances. They are really good about eating whatever I make, so they have embraced gluten free, dairy free, lactose free butter, almond/cashew milk, etc. BUT… This is one place that I do differentiate our meals. The chicken is just too darn spendy for our limited budget, so I make traditional chicken for them and a soy free version for me.
For them, the bonus is that I put garlic in their pan… (lucky guys! 😉 ) In the photo’s you will see two large Pyrex baking pans. The large one is for the guys and the smaller one is mine (MINE, MINE, MINE! he, he).
Low Fodmap Lemon Rosemary Chicken A.K.A Pine Needle Chicken 😉
Okay, so I can’t leave you without some amusement! As I said, I’ve been making this recipe for years and years. At least 20! So, of course, there is bound to be some more stories about this Low FODMAP Lemon Rosemary Chicken dish right?!?
When my husband and I were first together, I used to make this dish with dried “whole” rosemary, not crushed. You know how “whole dried rosemary” kinda looks like pine needles? Well, I really didn’t mind the texture but my husband and kids (Thanks honey!) started calling it Pine Needle Chicken. Ha, ha, ha, ha! 😉 Oh my, it was so funny!
But, I really felt bad too, because he didn’t really like it and I loved it. So, I tried using fresh rosemary which is “okay”, it works fine but just not quite right either. But, I wasn’t giving up because I seriously love the flavor combo. The answer, crushed rosemary. Usually, I take just take regular “whole” dried rosemary and crush it up myself with a mortar and pestle but you could also buy crushed dried rosemary at the store.
Low Fodmap Lemon Rosemary Chicken with Roasted Potatoes
- 1-2 tbsp olive oil
- 1-2 tbsp Garlic infused Oil
- 2 Pounds Chicken
- 12-15 each potatoes cut into 1" dice
- 2-3 teaspoon Rosemary crushed or whole crushed with mortar and pestal
- 2 each lemon zest and juice
- 1/2-1 teaspoon salt I like Kosher and Himalayan Sea Salt
- Preheat oven to 400 degrees Fahrenheit. Scrub potatoes well and clean with Produce Wash.
- Add some garlic oil and regular olive oil to your pan(s). Add in your diced potatoes, sprinkle with some of the rosemary, lemon zest, and salt (pepper if you like). Give the potatoes a turn about in the oil to evenly coat, then scootch them around to the outsides of your pan to make room for the chicken.
- Clean and prepare up your chicken. Place the chicken face down in your baking dish, drizzle with garlic oil, season with salt, lemon zest, and rosemary. Flip the chicken right side up and repeat seasoning. Scootch everything around to an even layer.
- Juice one lemon over the entire dish. Cover with aluminum foil. Bake for 30 minutes. **If you are doing optional cauliflower, scootch everything around to make room and add cauliflower 20 minutes into the cooking time.
- Remove foil from pan and flip potatoes. Continue cooking for 15-30 more minutes. Flip the chicken halfway through second cooking time.
- When chicken and potatoes are cooked through, remove from oven. Add additional lemon juice as desired and allow meal to rest 5-10 minutes. **If you are steaming broccoli, now would be the time to put the steamer basket onto the hot pot of water.
- Serve and enjoy!
I hope you love Low FODMAP Lemon Rosemary Chicken and Roasted Potatoes as much as we do! Let me know in the comments below if you have any questions or how you like this recipe. If you try this recipe, please snap a pic and share on Instagram #naturallyliz!