Low FODMAP Recipe : Chicken thighs with parsley salad
3 tbsp light olive oil
8 small chicken thighs, skin on, bones removed
freshly ground black pepper
pinch good quality oregano
For the parsley salad
1 unwaxed lemon, juice and zest only
2 tbsp very finely chopped sun-blush tomatoes
6 tbsp extra virgin olive oil
1 tbsp baby capers
2 tbsp cornichons, finely chopped
large handful of flatleaf parsley
baby new potatoes
Heat the oil in a large heavy-based frying pan. Season the chicken well and sprinkle over the oregano.
Place the thighs in the pan, skin side down and cook on a medium heat for approximately 20 minutes. Do not touch or turn over during this cooking time.
Meanwhile make the dressing for the parsley salad. Mix the lemon juice and zest with the sun-blush tomatoes. Whisk in the olive oil, add the capers and cornichons, season to taste and reserve until you are ready to serve.
Turn the chicken over, and cook for a final 1-2 minutes. The skin should be golden and crisp. Remove the pan from the heat and leave the thighs to rest.
Pour the dressing into the parsley and toss well. Divide the chicken among four plates and top with a pile of the parsley salad.
FODMAPs are short chain carbohydrates (oligosaccharides), disaccharides, monosaccharides and related alcohols that are poorly absorbed in the small intestine. These include short chain (oligo-) saccharide polymers of fructose (fructans) and galactose (galactans), disaccharides (lactose), monosaccharides (fructose), and sugar alcohols (polyols) such as sorbitol, mannitol, xylitol and maltitol.
The term FODMAP is an acronym, deriving from "Fermentable, Oligo-, Di-, Mono-saccharides And Polyols". The restriction of these FODMAPs from the diet has been found to have a beneficial effect for sufferers of irritable bowel syndrome and other functional gastrointestinal disorders (FGID). The low FODMAP diet was developed at Monash University in Melbourne by Peter Gibson and Susan Shepherd.