Are you craving a mouthwatering Chinese-inspired dish that's not only incredibly delicious but also gut-friendly? Look no further! This Low FODMAP Sticky Chinese Chicken Bake is about to revolutionize your dinner routine with its perfect balance of sweet, tangy, and savory flavors. Imagine tender chicken thighs glazed in a ginger-maple marinade that's so irresistible, you'll want to make it every week. Whether you're managing digestive sensitivities or simply looking for a crowd-pleasing meal, this recipe is your ticket to a restaurant-quality dinner right in your own kitchen.
Prep Time: 10 mins
Cook Time: 40 mins
Total Time: 50 mins
Cuisine: Chinese
Serves: 4 servings
Ingredients
- 1 kg chicken thighs
- 1/4 cup rice vinegar
- 1/4 cup maple syrup
- 2 tablespoons ginger, grated
- 1 tablespoon garlic-infused oil
- Salt and pepper to taste
- Chopped green onions for garnish
Instructions
- Preheat the oven to 200°C (392°F). Line a large baking dish with parchment paper or lightly grease with garlic-infused oil to prevent sticking.
- In a medium mixing bowl, whisk together rice vinegar, maple syrup, grated ginger, garlic-infused oil, salt, and pepper to create a marinade.
- Pat chicken thighs dry with paper towels to ensure they will brown nicely and absorb the marinade effectively.
- Place chicken thighs in the prepared baking dish, arranging them in a single layer without overcrowding to allow even cooking and caramelization.
- Pour the prepared marinade evenly over the chicken thighs, ensuring each piece is well-coated and glistening.
- Place the baking dish in the preheated oven and bake for 35-40 minutes, turning the chicken pieces halfway through cooking to ensure even browning.
- Check the internal temperature of the chicken reaches 74°C (165°F) to ensure it is fully cooked and safe to eat.
- Remove from oven and let rest for 5 minutes to allow juices to redistribute throughout the meat.
- Garnish with freshly chopped green onions before serving.
- Serve hot with low FODMAP side dishes like steamed white rice or roasted vegetables.
Tips
- Pat the chicken thighs completely dry before marinating to ensure a beautiful, crispy exterior and maximum flavor absorption.
- Use a meat thermometer to guarantee perfectly cooked chicken every time - aim for an internal temperature of 74°C (165°F).
- Don't overcrowd the baking dish. Give each chicken thigh space to brown and caramelize evenly.
- For extra flavor, consider letting the chicken marinate for 30 minutes to 2 hours before baking if time permits.
- Use pure maple syrup for the best flavor and to keep the recipe low FODMAP compliant.
- Let the chicken rest for 5 minutes after cooking to redistribute the juices, ensuring maximum tenderness.
- Garnish with fresh green onions just before serving to add a pop of color and fresh flavor.
- Pair with low FODMAP sides like steamed white rice or roasted carrots for a complete meal.
Nutrition Facts
Calories: 380kcal
Carbohydrates: 12g
Protein: 35g
Fat: 22g
Saturated Fat: 6g
Cholesterol: 180mg
