Chicken is pretty much my go-to food when I want to eat something safe, nutritious and filling. I have to admit that sometimes I buy ready roasted chicken, instead of baking my own, especially in the summer, when I don’t fancy heating up the house any more than it already is!
But roasting your own chicken is much better, more flavoursome and actually not that difficult when you know how. Instead of roasting the whole chicken (which takes a lot of time!) I usually buy drumsticks or chicken legs and roast those in half of the time.
You will see that this recipe is tailor made for Low FODMAP diet, which is something I had to get my head around a couple of years ago, when I found out I’ve been suffering with IBS.
But don’t worry if you’ve come across this recipe and you don’t have IBS. This recipe is very tasty and it’s very gentle on your stomach and easy to digest. This is because, unlike traditional meat recipes, I won’t be using any garlic, onion, gluten or dairy to make this chicken recipe.
And why twice-baked? It’s not like this will take twice as long to cook as other recipes, it’s more about the process of baking, where you do things in two stages.
I’d love to know what you think, so let me know in the comments below if you had the chance to make this recipe.
More main dishes recipes
Low FODMAP – Twice baked chicken legs with smoked paprika & yoghurt recipe
- 4 chicken legs
- 250 ml dairy-free yoghurt (non-flavoured) one large tub
- 3 tsp smoked paprika powder use ordinary paprika powder if you don't have the smoked one
- 1/2 tsp sea salt
- 1/2 tsp ground ginger
- 1 tsp mixed dried herbs (marjoram, rosemary, sage)
For the second stage of baking
- 3 tbsp vetegable oil
- ground pepper & salt to taste
- To make the chicken marinade, mix the yoghurt with the spice and salt and place the chicken legs in a airtight container covered with the marinade for a minimum of 2 hrs. For best flavour, leave in the fridge overnight ( or prepare in the morning to make for the evening meal)
- For the next stage, heat a couple of spoons of vegetable oil in a large frying pan over a medium heat.
- Shake the excess yoghurt from the chicken legs and fry them one by one (or two at the time if you have the space) to seal the juices in. Fry them on both sides and place them into a large ovenproof dish.
- Preheat the oven on 180-200C
- Add any remaining yoghurt marinade to the chicken legs and place the ovenproof dish into the oven. Bake for 25 minutes or until done.
- Check that your meat is done by piercing it with a skewer. If juices run clean, the meat is done.
- Serve with boiled potatoes, french fries or rice. Side salad is also great with this dish.