Low FODMAP Pan Roasted Chicken in Lemon Sauce

Ketan Vakil
Dazzle your family with this crowd-pleasing, low FODMAP pan-roasted chicken in a lemon sauce. It features golden, crispy-skinned chicken nestled in a creamy herb lemon sauce.
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30 mins
Total Time 35 mins
Course Main Course
Cuisine American
Servings 4
Calories 340 kcal

Ingredients
  

  • 4-6 chicken thighs, bone in, skin on * (about 3 pounds)
  • 2 teaspoons vegetable oil
  • 2 tablespoons butter
  • ¼ cup leek tops, green parts only, minced small
  • ¼ cup scallion tops, green parts only, minced small
  • 1 teaspoon gourmend garlic scape powder,
  • 1 tablespoon gluten-free all purpose flour
  • 1 cup gourmend low fodmap chicken broth
  • ¼ cup lemon juice
  • 1 tablespoon lemon zest
  • 1 tablespoon fresh parsley leaves, finely minced
  • 1 teaspoon fresh oregano leaves, finely minced

Instructions
 

  • Before you begin preparing the chicken, consider brining it. While this step is optional, the chicken will be more juicy and flavorful if you brine it in saltwater first. See instructions in NOTES section below.
  • Preheat your oven to 450°F convection bake function.
  • Place a wide oven-safe skillet on the stove and, without turning on the heat, add the vegetable oil to lightly coat the pan.
  • Add the chicken into the pan, skin side down, leaving room between each piece. It’s important not to overcrowd the chicken or it may steam and stick. If your pan seems too crowded, pan-fry the chicken in 2 batches.
  • Place the skillet over medium-high heat and let the chicken cook undisturbed for 10 to 12 minutes. Do your best to avoid moving the chicken during this time, which allows the skin to become nice and crispy and ensures it will easily release from the pan later.
  • After 10 to 12 minutes, remove each chicken piece with tongs (sliding a spatula gently under as needed) and place on a plate, skin side up. If the skin is still sticking to the pan, let it cook for a couple more minutes, without touching it, and try again.
  • Pour off any fat left in the pan, discarding it, and return the pan to medium heat.
  • Add the butter, leek tops, scallion tops, and garlic scape powder, and cook until it smells fragrant (about 30 to 60 seconds). 
  • Lightly dust the butter mixture with the flour, stirring constantly until the mixture thickens.
  • Slowly pour in the chicken broth and lemon juice and stir to combine. As you stir, make sure you also scrape up and incorporate any brown bits from the bottom of the pan. 
  • Keep the pan on a slow simmer until the sauce is slightly thickened and reduced by about half.
  • Then stir in the lemon zest and add the chicken, skin side up, back into the pan. Place the pan, uncovered, in the oven.
  • Cook for 10 to 15 minutes until the chicken thighs reach an internal temperature of 175°F degrees (check using a meat thermometer).
  • Remove pan from oven and transfer chicken to a serving plate, skin side up.
  • Add the finely minced parsley and oregano to the pan, and then whisk up the sauce until nice and smooth.
  • Pour this herb lemon sauce around the chicken, but avoid dolloping it on top as that will make the crispy chicken skin soggy. Enjoy!

Notes

Brining instructions:  Dissolve the ½ cup of salt in 8 cups of water in a large container or bag. Place your chicken inside and refrigerate for at least 30 minutes or up to a couple of hours at most. Remove chicken from the “brine” and pat very dry using paper towels.
  • *Use chicken breasts if you prefer
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Nutrition

Calories: 340kcalCarbohydrates: 5gProtein: 19gFat: 27gSaturated Fat: 9gCholesterol: 126mgSodium: 355mgPotassium: 330mgFiber: 1gSugar: 1gVitamin A: 500IUVitamin C: 15mgVitamin D: 1µgVitamin E: 1mgVitamin K: 39µgCalcium: 28mgFolate: 17µgIron: 1mgZinc: 1mg
Keyword gluten-free
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