>Low FODMAP Maple-Balsamic Blueberry Chicken with Rice Recipe
This Low FODMAP Balsamic Blueberry Chicken Recipe is a quick and easy dish using economical, juicy chicken thighs, maple syrup, and low FODMAP amounts of balsamic vinegar and fresh blueberries.
This recipe comes courtesy of FODMAP Everyday!
Ingredients
- 4- pounds (1.8 kg) chicken thighs, bone-in, skin on
- Kosher salt
- Freshly ground black pepper
- 1 cup (125 g) fresh blueberries
- ¼ cup (60 ml) balsamic vinegar
- ¼ cup (60 ml) maple syrup
- 2 teaspoons rubbed sage (ground sage)
- 1 teaspoon Gourmend Garlic Scape Powder; optional, see Tips
Preparation:
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Position rack in top third of oven. Preheat oven to 375°F (190°C).
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Arrange chicken in a single layer in a large roasting pan and season generously with salt and pepper. Scatter blueberries all over then drizzle with balsamic vinegar and maple syrup. Sprinkle sage over all, and Gourmend Garlic Scape Powder, too, if using.
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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 and boil for a few minutes or until thickened and reduced; it will turn glossy. Brush this thickened glaze over the chicken and serve. We like this dish served with rice and a green vegetable.
Notes:
• Gourmend Garlic Scape Powder is a Monash University lab tested and certified low FODMAP product. There is no substitute. Fresh garlic scapes have not been proven to be low FODMAP in lab tests, nor have dehydrated ones. These are freeze-dried. You can just leave it out if you wish.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.Blueberries: Blueberries have been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly gives them a “Pass” at 1 cup or 150 g. Monash states that a Green Light low FODMAP serving is a heaping ¼ cup or 40 g. In their tests the fruit jumped to Moderate FODMAP levels quickly at ⅓ cup or 50 g.
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.
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.
