Low FODMAP Whole Roast Chicken & Vegetables
Our favorite way to roast chicken is in a cast iron pan and in a very hot oven.
Ingredients:
- 1, 3½ to 4 ½- pound (1.6 kg to 2 kg) whole chicken, giblets removed, patted dry
- Kosher salt
- Freshly ground black pepper
- 4 medium carrots, scrubbed, trimmed, cut into 4-inch-long (10 cm) by ½-inch (12 mm) wide pieces
- 2 medium parsnips, scrubbed, trimmed, cut into 4-inch-long (10 cm) by ½-inch (12 mm) wide pieces
- 8- ounces (225 g) trimmed Brussels sprouts, halved lengthwise
- 3 tablespoons extra-virgin olive oil, divided
Preparation:
-
Pat chicken dry with paper towels and season generously with salt, inside and out. Tie legs together with kitchen twine. Let sit while oven preheats.
-
Place a rack in upper third of oven (allowing room for height of chicken) and set a 12-inch to 14-inch (30.5 cm to 35.5 cm) cast-iron skillet in oven. Preheat oven to 425°F (220°C).
-
Meanwhile, toss carrots, parsnips and Brussels sprouts together with half the olive oil in a large bowl to coat; season with salt and pepper.
-
Once oven reaches temperature, coat the chicken with some of the reserved oil. Drizzle remaining oil into hot skillet. Place chicken in the middle of skillet and scatter vegetables around. Roast until an instant-read thermometer inserted into the thickest part of the thigh (not touching bone) registers 165°F/74°C, about 50 to 60 minutes. Let chicken rest in skillet at least 10 minutes.
-
Transfer chicken to a cutting board and carve. Serve with vegetables. Any leftovers can be refrigerated for up to 3 days in an airtight container.
Notes:
Tips
- Let’s talk flavor and texture! Choose your chicken wisely. We prefer air-chilled chickens, which we find reliably provide the best texture and flavor. Kosher chickens can be good as well, in which case you do not need to add salt, or at least use less.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Brussels Sprouts: Brussels sprouts have been lab tested by both Monash University and FODMAP Friendly. The Monash lab results state that 38 g of Brussels sprouts are Green Light low FODMAP. FODMAP Friendly has lab tested sprouts as low FODMAP at 75 g per serving.
- Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
- Parsnips: Parsnips have been lab tested by Monash University and have shown no detectable FODMAPs.
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.