Low FODMAP Chicken with Artichokes & Olives
Artichokes? YES! Our Low FODMAP Chicken with Artichokes & Olives recipe features canned, drained artichokes. Monash University has tested canned artichoke hearts and they have shown a low FODMAP serving at ½ cup (75 g) portions in one test, and ⅓ cup (50g) in subsequent tests. Our recipe takes advantage of these generous amounts.
You CAN Have Artichokes on the Low FODMAP Diet
I bet you are surprised at the inclusion of artichokes. Being a lesser-used vegetable, perhaps you have overlooked it on your Monash University app?
This is a perfect example of the treasures that await you upon studying all of the entries in the app and also within the FODMAP Friendly app.
In fact, within the Monash app listing you will see that canned artichoke hearts do not become Moderate Yellow Light for FODMAPs until you double the amount to 1 cup (160 g) in initial tests, and ½ cup (70 g) in subsequent tests.
Think the low FODMAP diet is boring? It is not and we are here to provide you boredom busters with our hundreds of original low FODMAP recipes.
We even have a low FODMAP take on the classic Spinach-Artichoke Dip! Check it out.
BTW, pay close attention to what the Monash app lists and what recipes call for. To my point, this recipe for Low FODMAP Chicken with Artichokes & Olives calls for canned, water-packed, drained artichokes. The 14.1-ounce can contents weight 400 g. Once drained, which the recipe does call for, the artichokes weigh 8.5-ounces or 240 g. This is a very different amount than the initial 400 g.
As mentioned above, Monash has lab tested canned artichokes to be low FODMAP in 75 g amounts. Do not be put off by the ingredient list calling for 400 g of this vegetable, as that is not the amount you end up using. And of course, as always, one has to be aware of serving sizes.
You might want to review our article on what it means when lab tests, and subsequent lab tests, differ.
Basil, Rosemary or Thyme?
I often have strong opinions about seasoning but this dish is an exception. The combo of chicken, savory garlic-infused oil, juicy tomato, sweet artichokes and salty olives works equally well with basil, rosemary or thyme. I have made this dish every which way and cannot pick a favorite.
Praise The Braise
This dish is quick enough for a weeknight but if you plan accordingly, we say make it a day or even 2 days ahead as the flavor actually improves upon sitting.
Low FODMAP Chicken with Artichokes & Olives
Our Low FODMAP Chicken with Artichokes & Olives can be made in ONE PAN and is easy enough for a weeknight.
- 8 chicken thighs or legs, skin-on, bone in
- Kosher salt
- Freshly ground black pepper
- ¼ cup (60 ml) Garlic-Infused Oil, made with olive oil, or purchased equivalent
- 1 cup (64 g) finely chopped scallions, green parts only
- ½ cup (72 g) finely chopped leeks green parts only
- 1 teaspoon dried basil, rosemary or thyme, crushed
- 1, 28- ounce (794 g) can whole peeled tomatoes in juice
- 1, 14.1- ounce (400 g) can water-packed artichokes, drained and halved
- ½ cup (80 g) pitted black olives, such as Kalamata, halved
- ½ cup (80 g) pitted green olives, such as Castelvetrano, halved
Season chicken with salt and pepper. Heat oil in a large skillet over medium heat and brown chicken, skin-side down, until skin is golden brown and crispy, about 5 minutes. Flip over and cook for about 1 minute more. Remove from pan and set aside.
Adjust heat to low and add scallion and leek greens and sauté until softened. Add herb of choice and scrape up any browned bits. Add tomatoes and juice, and crush tomatoes with your hands or use a potato masher. Add drained artichoke hearts, olives and stir everything together well. Nestle browned chicken pieces, skin side up, in the pan. Cover, adjust heat and simmer for about 20 to 30 minutes or until chicken is cooked through. Taste and adjust seasoning. Our Low FODMAP Chicken with Artichokes & Olives is ready to serve, but we think it even improves in flavor if allowed to cool and refrigerated for 1 to 2 days in an airtight container. Reheat in skillet on stovetop, covered, over low-medium heat. We like this dish with rice, but you could serve with mashed potatoes or sop up the juices with bread.
- Once you make this dish you will get the hang of it and can play a little bit. Want more herbs added? Go for it. A blend? Sure, why not! A splash of red wine? I wouldn’t turn that down!
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.