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A shallow white bowl filled with cooked chicken flavored with Italian herbs, roasted green beans, cherry tomatoes, and canned artichokes, as well as cooked quinoa.
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5 from 1 vote

Low FODMAP Italian Chicken and Veggies

This 8-ingredient Low FODMAP Italian Chicken and Veggies features tender chicken thighs flavored with Italian herbs and low FODMAP amounts of roasted green beans, cherry tomatoes, and canned artichokes. Serve this sheet pan meal over whole-grain quinoa or brown rice.
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Servings:4 servings

Ingredients

  • 2 tablespoons garlic-infused olive oil (divided)
  • 2 tablespoons balsamic vinegar
  • ½ teaspoon dried oregano
  • ½ teaspoon dried basil
  • 4 boneless, skinless chicken thighs (about 1.25 pounds)
  • 30 green beans (trimmed)
  • 15 cherry tomatoes (halved)
  • 1 cup canned quartered artichoke hearts (drained well)
  • Salt and pepper

Serving Suggestions

  • Cooked quinoa or brown rice
  • Thinly sliced basil leaves (for garnish)

Instructions

  • In a medium bowl, whisk together 1 tablespoon garlic-infused olive oil, balsamic vinegar, dried oregano, and dried basil. Add chicken and toss to coat. Cover and marinate for 15 minutes.
  • Preheat the oven to 425°F. Line a sheet pan with aluminum foil.
  • Arrange green beans, cherry tomatoes, and halved artichoke hearts on the prepared baking sheet. Drizzle with remaining 1 tablespoon garlic-infused olive oil. With clean hands (or a spatula), mix the veggies to coat them with the oil.
  • When the oven is preheated, toss the chicken once more. Then, remove the chicken from the marinade and transfer to the sheet pan. Nestle the chicken in between the veggies.
  • Bake for 25-30 minutes or until chicken is cooked and veggies are fork-tender. Chicken is considered fully cooked when a food thermometer inserted into the thickest part reads 165°F.
  • Serve warm over cooked quinoa or brown rice and topped with optional fresh basil. Storage: Refrigerate in an airtight container for use within 2-3 days. Freezing not recommended.

Notes

Low FODMAP Serving: One serving (1 chicken thigh + ¼ pan of cooked veggies) contains low FODMAP amounts of ingredients. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
Artichokes: While fresh artichokes are generally high in FODMAPs, canned artichokes have been tested and are low FODMAP in servings of ½ cup (or 75 grams).
Chicken Breasts: I prefer chicken thighs, but have used chicken breasts. If using chicken breasts, I suggest the following modifications: 1) Use small chicken breasts, or slice larger chicken breasts in half crosswise (similar to butterflied chicken breast but sliced all the way through). I've found larger chicken breasts take longer than the veggies need to cook. 2) Consider marinating chicken breasts for at least 1 hour, but ideally 6-8 hours to help add flavor and tenderize the chicken. 

Nutrition

Serving: 0.25 recipe | Calories: 170 kcal | Carbohydrates: 12 g | Protein: 12 g | Fat: 9 g | Fiber: 4.5 g
Course: Main Course
Cuisine: Italian-Inspired
Diet: Low Lactose
Keyword: Sheet pan meal, Supper
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