Name: LEMON ROSEMARY BRAISED CHICKEN THIGHS (low FODMAP)
Yield: 841.88 grams
Ingredients: 3 medium units of chicken, thigh, flesh, raw (444 g); 3 tablespoons of oil, olive (55 g); 1 unit yields of lemon juice, raw (48 g); 1 tsp of lemon peel, raw (2 g); 1 tsp of ginger root, raw (2 g); 20 grams of rosemary, fresh; 1 tsp of salt, table (6 g); 2 cups 1/2" pieces of beans, snap, green, raw (200 g); 300 grams of potato, peeled, raw, not further defined

Ingredients

or3 medium units of chicken, thigh, flesh, raw (444 g)

or3 tablespoons of oil, olive (55 g)

or1 unit yields of lemon juice, raw (48 g)

or1 tsp of lemon peel, raw (2 g)

or1 tsp of ginger root, raw (2 g)

or20 grams of rosemary, fresh

or1 tsp of salt, table (6 g)

or2 cups 1/2" pieces of beans, snap, green, raw (200 g)

or300 grams of potato, peeled, raw, not further defined

Preparation

Add all ingredients for the chicken except for the lemon slices to a zip lock bag and shake well. Seal and refrigerate to marinate for at least 20 minutes, up to 12 hours.

preheat oven to 180. Heat a large cast iron skillet over medium-high heat and add just enough oil to lightly coat the surface.

Once hot, place chicken on the surface skin-side down and sear 3 to 5 minutes, until skin is golden-brown and appears crispy. Flip to the other side and cook an additional 3 to 5 minutes. Transfer chicken to a plate and repeat for remaining chicken.

Once all chicken has been browned, transfer all of it back to the skillet including the juices from the marinade. Arrange lemon slices on top of chicken, cover the skillet with foil, Add diced potato and transfer to the preheated oven. Bake 30 to 40 minutes, until chicken is cooked through. For the last 15 minutes add on the green beans.

Nutritional information

	Per 100 g	Per portion (421 g)	% DRI
Energy	122 kcal	513 kcal	26 %
Fat	8 g	34 g	52 %
Fatty acids, total saturated	1 g	6 g	31 %
Cholesterol	20 mg	82 mg	27 %
Sodium	295 mg	1242 mg	52 %
Carbohydrate	7 g	30 g	10 %
Sugars	1 g	5 g
Fiber	2 g	7 g	27 %
Protein	6 g	25 g

Recipes ofEmma Bambling

Nutritionist · 20517

Empowering individuals to heal, thrive, and live symptom-free

LEMON ROSEMARY BRAISED CHICKEN THIGHS (low FODMAP)

Monday, April 01, 2024