Layered chicken bake (Paleo, AIP, low FODMAP, low histamine)
When I started writing this blog, I had several aims in mind. The main one being to share my story and my experiences. What I never intended to do was share recipes. I have never been much of a cook, in fact at times my cooking skills have left a lot to be desired. I spent many a year thinking the height of fine dining was sandwiching potato waffles with melted cheese. Waffle, cheese, waffle and repeat. Due to my drastic lifestyle change spending time in the kitchen and brushing up on some skills has became non –negotiable.
Given that I have found the AIP to be life changing I felt the need to share some recipes. What’s more, there is a severe drought of low FODMAP, AIP recipes – especially from the UK. So here I am, sharing some of my creations. God help you all.
Layered chicken bake
Serves 4, or two very hungry people. This can be re-heated thoroughly or even cold as a lunch with salad.
This recipe is Paleo, AIP compliant, low FODMAP and low histamine. I have included optional variations where available.
1 whole squash – for low FODMAP, use a coquina, onion or queen squash. If you are not low FODMAP a butternut squash or sweet potatoes would be a good substitute. Peeled and de-seeded and sliced into half moon shapes about 1 cm thick.
3 large carrots, sliced into discs.
3 tablespoons of garlic oil - this is low FODMAP! The fructans in garlic are soluble in water but not oil, making garlic oil a low FODMAP flavour godsend.
One whole leek or for low FODMAP use 2 leek tops (green parts only)
4 chicken breasts diced into chunks
One large courgette finely sliced into wide strips
2 tablespoons of extra virgin olive oil
2 tablespoon of coconut oil
3 tablespoons of bone broth or water
1 teaspoon of dried oregano
A fistful of fresh oregano
A fistful of fresh sage leaves
Sea salt or pink Himalayan salt
What do you need:
A large oven proof baking tray/dish
Pre-heat your oven to 180 degrees fan assisted or 200 degrees on a regular setting.
Start by layering your squash slices across the bottom of your baking dish. These need to overlap slightly but not completely cover each other to ensure they cook through. Arrange your sliced carrots in between any gaps in the squash. Sprinkle the squash and carrots with a good pinch of salt, a teaspoon of dried oregano, 2 tablespoons of extra virgin olive oil, one tablespoon of coconut oil and 3 tablespoons of bone broth. If you haven’t braved the broth just yet, you should. But in the mean time, water will suffice.
Pop this in the oven to bake for 50 minutes to an hour. Check on it at intervals and gently move the veg if necessary to ensure it is all coated and cooking but retain the flat layer.
In the mean time slice your courgette with the cheese slice so you have wide strips and leave to one side.
Ten minutes before your squash is ready, sautee your sliced leeks in a tablespoon of coconut oil and as they begin to soften add your diced chicken, 2 tablespoons of garlic oil and a good pinch of salt. You want to only just cook the chicken through so it is still soft and tender. Once the chicken is just about cooked and the leeks are softened, your squash should be ready. It should be soft and starting to caramelise around the edges. Remove the squash from the oven and layer your chicken and leek mixture on top including all the juices from the pan. The garlic oil will infuse with the juices from the roasted squash to form a sweet, garlicky sauce. Place your fresh sage and oregano leaves in around the chicken pieces. Cover your bake with your thinly sliced strips of courgette and drizzle with the remaining garlic oil. Place this back in the oven to finish cooking for 15 minutes.
The bake is ready once the chicken is piping through and the courgettes are softened on top.
This could be served with a salad or some steamed kale.
This blog tells an ongoing story about me and my journey back to health and happiness. A boho soul always looking for my next European adventure. I am a Coeliac, Yogi, paleo advocate, dreamer, Bon jovi connoisseur, sun worshipper, snuggly jumper wearer and wife to my lovely Paulie.