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An Alternative Sunday Roast, Low-FODMAP recipe

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Ah the Sunday Roast *licks lips* – oh but wait… FODMAPs alert!!! Better take out the Yorkshire puds, oh, and the onion gravy, oh, and the stuffing, and the peas, and…anything else?! Sure, you could make a FODMAP friendly alternative, but it can be tricky when dinners like this are often made for more than one/two people with FODMAPs hidden in stock/gravy/etc..

Here’s an equally tasty alternative (and a far simpler and healthier one at that! Shhh, don’t tell your guests…) Love ratatouille, a.k.a. a mix of yummy roasted veggies – the oven does all the hard work for you! This is an adaptation from a BBC Good Food recipe. I cut down the amounts from the original recipe and still had another portion left! The below works well for 2-3 people.

Looking good!

Looking good!

Straight to the ingredients:
1 aubergine 
1 courgette 
1 red pepper 
A handful of rosemary
2-3 tbsp olive oil
Chicken breasts (1 per person)
Cherry tomatoes – mixed messages about whether these are FODMAP friendly – I personally haven’t had problems in the small portions that I tend to have them but do omit these if you’re not sure/replace with something else
Handful of spinach
White wine (well, with garlic being omitted, a splash of wine seemed the only way to go – plus goes really well with the chicken/rosemary combo)

1. Heat oven to 180C. In a large roasting tin, add the aubergine, courgette and pepper (all chopped) with a pinch of the rosemary, 2 tbsp oil and some black pepper.  Spread out the veggies, then roast for 20 mins.
2. Meanwhile, mix the remaining rosemary and oil together. Slash each of the chicken breasts with a sharp knife, and drizzle over the oil and rosemary mixture. Add a splash of wine over each chicken breast and chill for 15 mins.
3. After 20 minutes, add the tomatoes to the roasting veggies. Then nestle the chicken breasts amongst the vegetables. Place a rosemary sprig on top of each chicken breast. I might have added a little more vino at this point… okay, okay, I admit it!! Return the tin to the oven for 18-20 mins, until the chicken is cooked through and the vegetables are nicely roasted with all the delicious juices. Serve up!



Note: I found that 20 minutes was not enough for the chicken – in the end I left the chicken in for a further 15 minutes. Next time – I would put the chicken in the roasting tin after 10 minutes, instead of 20. Obviously this will depend on the size of the chicken pieces, but mine were beasts, even after halving them! Serve with potatoes too if you fancy…

Happy roasting! xo


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