Jerk chicken (revisited) with potato wedges and chopped salad


With some chicken drumsticks on hand, I remembered that I still had half of my Jerk Chicken marinade lurking in the fridge, so have added a new version of this meal to my repertoire. See link for marinade recipe.

Enough for 2:

Slash 4 free range chicken drums to let the marinade in, and slather it all over them. Leave to soak up the deliciousness for about an hour.

Heat the oven to 200 degrees C and chop some potatoes for wedges. I’m using tiny new season Jersey Bennes that are around in the summer. Season with olive oil, salt & pepper and some lemon zest. Bung them in the oven and get on with the chicken.

Make sure to use a non stick pan, as you want to keep all of this marinade ON the chicken. Brown the chicken on both sides over a medium heat: it will blacken, this is normal. Then, pop the drums into the oven with the wedges for 15 or so mins, until cooked through.

I was about to bust out my new fave, Cos-slaw but I had a moment of inspiration thanks to Jamie Oliver, and decided that a chopped salad would be a great way to use up that half avocado lurking in my fridge. If you need more detailed instructions, see Jamie’s Chopped Salad instructions. If you think you can handle freestyling it, see my image below. (Dressing was wholegrain mustard, olive oil, cider vinegar and lemon juice. The avo kindly mushed itself into the salad to give the dressing a creamy deliciousness.)



Meal Ideas: Jerk Chicken and Cos-slaw

I was watching Masterchef Allstars last night, and Hayden made a 30min Jerk Chicken served with a nice fresh coleslaw. I’ve wondered about jerk for a while, but when I look on the marinade bottles, the main ingredient is scallions, or spring onions. In my book these are the devil! When I was first having digestive issues, spring onions were the first thing I identified as being an ‘evil food’.

Since finding out about FODMAPS and reading that the green part of the spring onion is OK, I have experimented with including a tiny bit in meals and have been pleasantly surprised with my tolerance!

So, with a chicken breast and a few salad ingredients, I set out to see if I could have a nice jerk dinner of my own! I had a look on trusty and used the recipe from David Loftus to inspire my own FODMAP-friendly version.


(Serves 1)
Skin on chicken breast
1 heaped tsp allspice
1 tsp chilli flakes
1 tsp peppercorns
2 tsp brown sugar
Juice of 1/2 lime
Knob of ginger, sliced
1 spring onion, green part only, sliced
Handful each of chopped parsley and coriander
A few sprigs of fresh thyme
Couple of glugs of garlic oil

Pound all of the marinade ingredients together in a pestle and mortar. Reserve half the marinade and pop in the freezer for next time. Slash through the skin of the chicken breast so the marinade can get in, and rub it all I’ve the chicken. Leave at least 15 min.

Heat an oven proof pan on a medium heat, and the oven to 200degrees Place the breast skin down for about 5 mins, until starting to blacken. Turn and brown for 3 mins on the other side. Pop in the oven for 5-8 mins. Rest for 10 min before slicing. Serve with steamed white rice and yummy, fresh, FODMAP-friendly ‘Cos-slaw’ (see recipe)

Meal Ideas: Roast chicken followed by pie and soup

Sometimes we just need reminding of the delicious meals out there that are naturally FODMAP-friendly. Roast chicken is one of my favourites, and is simple to just throw in the oven & let it do its thing! I also like to make sure I have enough meat left over to make a couple of extra meals, like  a chicken & mushroom or a nice restorative chicken noodle soup.

Roast chicken meal for 2:

1.5-2kg free-range organic whole chicken
1 large fennel bulb* (super cheap at the market in season!)
6 medium potatoes
other veg for roasting, e.g. yams
green veg, such as broccoli
1 stock cube, made up to 500ml
splash white wine / vermouth
1 lemon
stale spelt bread crusts
1 small onion**
rasher of bacon (optional)

*N.B. Some people may not tolerate fennel. Personally, I tolerate it when it is very well-cooked, and can eat a small amount of raw fennel. I love to use it in soup, fish pie and in potato gratin when it goes all meltingly delicious!
** N.B. Some people may tolerate a tiny bit of onion – I use it for the benefit of the other people eating with me, knowing that I will only eat a very tiny amount spread through the stuffing, which usually won’t cause me any symptoms if I have been good that day.

Preheat the oven to 190°C.

First, make some stuffing. When writing this, I had cooked bacon earlier in the day, so instead of cooking up more bacon, I just dice the onion very very small, and I fried it gently in all the bacon-y goodness! I crumble the bread into this, add the zest and half the juice of the lemon, and just enough stock to dampen it and scrape up all the flavour from the pan.

Clean the chicken and dry with paper towels. Jam the stuffing into the cavity and truss up with skewers. Slice the fennel thickly and create a wee bed in the roasting dish. Pop the chicken on top of the fennel, drizzle with olive oil and season with black pepper & sea salt. Put this in the oven and set the timer for 1 and a half hours while you get on with the veges.

Bring a big pot of water to the boil while you scrub and chop the potatoes into golf-ball sized chunks. When the water is boiling, put the 2nd half of the lemon in with the potatoes & yams. Boil for 10 mins, then drain and toss in a colander to rough up the edges a bit. Throw back in the pot with some olive oil, salt & pepper (and thyme if you have it). Put the veges around the chicken to roast  for the remaining hour or so.

When the chicken is done, take it out to rest, transfer the potatoes into a serving dish and pop back in the oven, and place the roasting dish on the stove with the fennel and yummy brown bits ready to make the gravy. Splash in your wine/vermouth and add the rest of your stock from earlier. Scrape all the nice chicken brownings into the gravy and bubble for about 10 mins until reduced. Season to taste and thicken with a little cornflour/water slurry if you wish.

Lastly, put a lidded pan on a high  heat for a broccoli. When hot, put the broccoli in with a splash of water, put the lid straight on and set the timer for 2 mins. Shake every so often while you are carving the chicken. After the 2 mins is up, throw in a knob of  butter and set for another two minutes.

Serve it all up together, smother with delicious gravy and enjoy! (Just make sure you save half the chicken meat before people start picking at the carcass!)

Now, the 2nd and 3rd meals you can get out of this are waiting in the wings…

Delicious Chicken Pie

Inspired by Jamie Oliver’s “Chicken & Sweet Leek Pie” in “Jamie’s Dinners”

Couple of handfuls of leftover chicken meat
1 leek *
1 large carrot
1 stick celery
a couple of handfuls mushrooms
a splash white wine/vermouth
a tbsp spelt flour
1/2 cup lactose-free milk  (Liddel’s lactose-free cow’s milk is great, I don’t think soy milk or rice milk would work for this)
cup or so of water
pastry of your choice
1 egg

* N.B. While leeks are in the onion family, test if you can tolerate them… they are much milder especially when well-cooked and give a great subtle base flavour.

Slice the leeks, carrot, celery and mushrooms and saute on a med heat until beginning to soften. Add the chicken and turn up the heat. Sprinkle flour over and stir through. Add wine/vermouth, milk and enough water to make the mixture quite wet. Bring to a gentle simmer and turn down the heat as low as possible. Simmer very slowly for about 30mins until thick and delicious and gooey! Pop into a pie dish. You can cover and refrigerate until the next day now.

When you are ready to eat this meal, take it out of the fridge and put your pastry on top. I’m going to be very naughty and indulge in some REAL wheat puff pastry! I’m lucky, if I have stayed safely away from gluten for a decent period of time I can safely eat a serving of wheat without serious symptoms – and flaky butter-puff pastry is just something I don’t think you can successfully make gluten-free!

So, I cover the top of the pie with pastry, brush with egg wash, prick a few holes in it and bake at 220°C for 30-40 mins until delicious and golden!

And, the third meal…

A Restorative Chicken Soup

First, reserve a handful of white meat when making your pie, and make a stock from the carcass of your roast chicken. I add the tops of leeks, celery or fennel (which I squirrel away in the freezer in snap-lock bags for such an eventuality as this!), and half a carrot, or even just carrot peel left over from making the pie!!! I cover with cold water, bring to the boil and simmer for at least an hour. DO NOT salt the stock until you make the final recipe. Strain and store in the fridge or freezer until you need to quickly throw together something nourishing.

To make into chicken soup, I cut some celery, carrot and leeks* along with ginger and red chilli into a fine julienne, and saute gently in a little butter. I add the stock and bring to a simmer, then season to taste. I then add some noodles if I feel like it – rice noodles, or soba noodles or even some cooked gluten-free pasta – and the chicken meat if you have some and simmer a little longer to heat through thoroughly.

Administer immediately and liberally to stave off the winter chills! The amount of ginger and chilli required depends on the taste of the individual. When I feel a cold coming on there is nothing like a spicy, gingery chicken broth to put things right!

*N.B. Leeks may not be tolerated.

So, there you go… 3 nights worth of FODMAP-friendly meals to keep you feeling warm and comforted on a cold winter’s night!