Buttery Sage One-Pan Company Chicken (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-2

I love dinners that you make all in one pan that cook themselves while you enjoy time with your guests. Here is my latest favorite in this category! This dish has rice, vegetables, and chicken all cooked together in the oven so all you have to do is add one of my delicious salads and you’ve got a meal fit for company.

Ingredients

6 boneless chicken thighs or breasts (skin on)

2 tablespoons garlic-infused extra virgin olive oil

1/4 cup grated parmesan

2 teaspoons dry thyme

1 teaspoon dry rosemary

1 teaspoon smoked paprika

1/8 - 1/4 teaspoon cayenne pepper (depending on how spicy you like it)

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

1 1/2 cups dry long-grain or jasmine white rice

1 bunch green onions (green part only), chopped (about 1 cup)

1 leek (green part only), chopped (about 1 cup)

1 cup grated zucchini, summer squash, or a combination of the two

1 tablespoon chopped fresh sage, plus 8 sage leaves

3 cups low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

4 tablespoons salted butter

1 parmesan rind (optional but adds great flavor)

Directions

(1) Marinate the chicken: In a bowl combine garlic-infused olive oil, parmesan, thyme, rosemary, smoked paprika, cayenne, salt, and pepper. Add the chicken and use your hands to combine the chicken with the marinade ensuring all the chicken is coated with the marinade. Set aside in the refrigerator until you’re ready to cook.

(2) Prepare: Preheat the oven to 400 degrees F. Chop the leek and green onion greens. In a large baking dish (9” x 13” or equivalent) pour the rice, green onion greens, leek greens, zucchini and/or summer squash, and chopped sage.

(3) Add the chicken: Pour over the 3 cups of chicken broth. Stir gently to ensure all the rice is loosened from the bottom of the pan. Sprinkle over the mixture 2 tablespoons of butter cut into small pieces. Arrange the chicken over the rice mixture. Add the parmesan rind, if using.

(4) Bake: Bake 30-40 minutes, until the rice is fluffy and the chicken is just cooked through (internal temperature of 165 degrees F). If the rice is still hard, add 1/3 cup water or chicken broth and cook for an additional 10 minutes.

(5) Finish: Just before serving, remove the parmesan rind (if you added one). Melt together the 2 tablespoons butter and sage leaves in a skillet set over medium heat. Cook until the butter is browning and the sage is crisp which will take about 4 minutes.

(6) Plate and serve: Serve the chicken and rice drizzled with sage butter and crispy sage leaves.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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