Happy Tuesday and day #2347378 of quarantine. if you’re like me, making a complex dinner every night is just not happening, even during all this stay at home time! Enter: the sheet pan dinner.
Sheet pan dinners are amazing because they only require a few ingredients and bake a whole dinner on just one pan. If you’re following a Low FODMAP diet, this specific sheet pan meal contains all low FODMAP ingredients. If you’re not following a Low FODMAP diet, its still delicious and you should make it! I used red potatoes, baby carrots and broccoli mainly because that’s what I had in my house. My husband and I have not been able to get any grocery stores to deliver, so we’ve been utilizing Hungry Harvest boxes for our produce (and he braves the grocery store for anything else we need!).
Potatoes are typically an IBS sufferers go to starch because they’re gentle on the stomach and don’t cause any symptoms. You can choose any variety, just be careful with your portion size if you’re using sweet potatoes because higher in FODMAPs. Carrots are another great veggie to add in because they are completely FODMAP-free and won’t cause any symptoms. Broccoli can absolutely be added on a Low FODMAP diet, but it’s all about portion size. Keep it to about 3/4 cup and monitor yourself for any symptoms. It’s a naturally gas producing food, so some gas after eating is a NORMAL part of digestion. Severe bloating and pain, is not. Suffereing from IBS and interested in learning more about a Low FODMAP diet? Send me an email to find out more about virtual nutrition counseling!
Low FODMAP Chicken & Veggie Sheet Pan Dinner
Ingredients:
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3 large chicken breasts, pounded and cut in half (making 6 pieces)
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6 -8 red potatoes, cut into small cubes
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1 16oz bag of baby carrots
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4 cups fresh broccoli, cut into small pieces
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Olive oil
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Smoked paprika
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Lemon, zest and juice
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Dried thyme
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Sea salt
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Black pepper
Directions:
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Preheat oven to 425F.
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Line two baking sheets with parchment paper (I used two because I wanted to have extras for the week, feel free to cut your ingredients in half to make one pan).
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Make sure you’ve pounded your chicken and cut in half, this will ensure that you’re chicken is fully cooked along with all your other ingredients!
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Toss potatoes with olive oil, salt and pepper. Toss baby carrots with olive oil, salt/pepper and dried thyme. Toss broccoli with olive oil, salt/pepper, 1/2 zested lemon and 1/2 its juice. (Olive oil and seasoning are up to you and your preference. Drizzle enough it coat the veggies)
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Place 3 chicken slices in middle of each baking sheet. Spread half of your potatoes on one end of each baking sheet. On the other end, add broccoli and carrots to the other end.
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Roast for 40 minutes, flipping veggies half way through. This made enough for 4 meals for my husband and myself.
