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.
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Why make this recipe?
- Quick and easy recipe to make
- Low fat & easily digestible (Low FODMAP)
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.
Why is this recipe twice baked?
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.
By frying the chicken first, you are hardening the outside of the meat and seizing the juices inside. Once the chicken goes into the oven, it continues to bake and cook but it’s not going to dry out (which is what can happen if you were to bake the chicken straightaway).
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Ingredients shopping list
For the Chicken & the Marinade
- chicken legs
- dairy-free yoghurt (non-flavoured) one large tub
- smoked paprika powder use ordinary paprika powder if you don’t have the smoked one
- sea salt
- ground ginger
- mixed dried herbs (marjoram, rosemary, sage)
To flavour your chicken marinade, you can use any kind of fresh or dry herbs, homemade savoury spices mix (leave out any onions or garlic if you prefer) or sea salt, it really depends on what you prefer flavour wise.
I stay clear of onions and garlic, but it doesn’t mean that you have to if your digestive system is O.K with it.
For the second stage of baking
- 3 tbsp vetegable oil
- ground pepper & salt to taste
MORE CHICKEN RECIPES
- Roasted chicken with lemon & garlic >>
- Chicken & Egg Ramen Soup >>
- Lemon Chicken & Wild Rice Soup >>
- Beer Can Chicken >>
How to make Low FODMAP – Twice baked chicken legs with smoked paprika & yoghurt recipe
Making the chicken marinade
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)
Frying the chicken
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.
Baking the chicken
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 or couscous is also great with this dish.
How to serve baked chicken legs + side dishes ideas
This smoked paprika chicken dish goes is perfect with my easy au gratin potatoes (low – FODMAP) or you can also serve it with simple couscous (not suitable for low-FODMAP).
If you want something very simple, you can just make a fresh salad, mashed potatoes or boiled rice (low-FODMAP).
Recipe quantity & scaling up
This recipe makes 4 baked chicken legs, which is a medium size portion for 4 people. You can easily make more or less, just reduce or increase the ingredients accordingly.
Sometimes, when I buy a large pack of chicken legs, I bake them all and then freeze some for later (this only works if the chicken legs are fresh and not previously frozen).
Low FODMAP – Twice baked chicken legs with smoked paprika & yoghurt recipe
Ingredients
Chicken Marinade
- 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
Instructions
- 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.
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