Low FODMAP Balsamic Chicken with Peaches
Juicy chicken thighs, peaches, balsamic vinegar, maple syrup and rosemary come together in our one-pan Low FODMAP Balsamic Chicken with Peaches. This recipe is based upon our incredibly popular Low FODMP Maple Balsamic Chicken with Roasted Blueberries. If you love that dish, you gotta try this one – if you have passed your sorbitol Challenge. More on that below.
Ingredients:
- 1 cup (64 g) roughly chopped scallions, green parts only
- 3 ½- pounds (1.6 kg) chicken thighs, bone-in, skin on, preferably air-chilled, patted dry
- Kosher salt
- Freshly ground black pepper
- 3 medium-sized ripe yellow peaches, cut into ½-inch (12 mm) wedges, skin on
- ¼ cup (60 ml) balsamic vinegar
- ¼ cup (60 ml) maple syrup
- 1 ½ teaspoons dry rosemary
- Fresh rosemary sprigs; optional
Preparation:
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Position rack in top third of oven. Preheat oven to 375°F (190°C).
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Scatter chopped scallions all over half-sheet pan. Arrange chicken in a single layer - with room in-between - on top of scallions and season generously with salt and pepper. Scatter peaches about (I placed one wedge on each chicken thigh), then drizzle ingredients with balsamic vinegar and maple syrup. Crush rosemary between fingertips and sprinkle overall.
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Roast in oven for 35 to 45 minutes or until chicken is cooked through, skin is crispy, and the dish is saucy. Allow chicken to rest while you pour off the sauce into a small pot, skim-off excess fat, and boil for a few minutes or until thickened and reduced; it will turn glossy. It should be the texture of mapkle syrup or even a bit thicker. Brush this thickened glaze over the chicken and serve. We love this dish served with rice and a green vegetable- or mashed potatoes!
Notes:
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
• Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are likely recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly.
• Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
• Vinegar: Several vinegars have been lab tested by both Monash and FODMAP Friendly. From Monash: Apple cider vinegar is low FODMAP at 2 Australian tablespoons or 42 g; Balsamic vinegar is low FODMAP at 1 Australian tablespoons or 21 g; Malt vinegar contains no FODMAPs; Rice wine vinegar is low FODMAP at 2 Australian tablespoons or 42 g. From FODMAP Friendly: Balsamic gets a “Pass” at 2.5 tablespoons or 42 ml. Apple cider vinegar gets a “Pass” at 1 tablespoon or 14 g (don’t ask me why one is in milliliters and the other in grams).
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.