Sheet Pan Lemon Parsley Chicken with Olives & Prunes
If you struggle with regularity, properly hydrating, eating more high fiber FODMAP-friendly foods, and exercising is essential. But sometimes it's not enough! Adding in a few prunes to recipes as tolerated, can help. I like to think of them as plum candy. I'm hoping it catches on, so people stop thinking of prunes as a grandparent food. This recipe calls for garlic, some of my clients can only tolerate half of the clove, while others a whole clove. See what works for you.
Makes: 4 Servings
Prep time: 15 minutes
Cook time: 35 minutes
Total Time: 50 minutes
- ½ whole lemon, sliced + 1 Tbsp fresh lemon juice
- 2-5 garlic cloves
- 1.5 lb skinless boneless chicken breast or skinless boneless chicken thighs
- 1 cup packed fresh parsley (curly or flat, stems ok)
- 5 carrots, rough chopped (~2.5 cups)
- 1.5 lb new potatoes, quartered (~2 cups)
- 1/3 cup prunes, pitted and halved
- 1/3 cup green olives, pitted and halved
- 2 Tbsp balsamic vinegar
- 2 Tbsp olive oil
- Salt and black pepper
- In a food processor or bullet blender, add 1 Tbsp of the olive oil, lemon juice, garlic cloves, parsley, balsamic vinegar, and salt (about 1 tsp) and a few grinds of black pepper. Pulse or blend until finely processed but not liquid (try not to puree, looking for a minced, relish-like texture).
- In medium bowl, add chicken and herb mixture. Use your hands or utensil to thoroughly coat and massage the mixture into the chicken. Set aside.
- Preheat oven to 400° F. Arrange potatoes and carrots on a large baking sheet. Drizzle 1 Tbsp of olive over and toss quickly to coat. Arrange veggies in a single layer and place in the oven. Roast for 10 minutes.
- Remove baking tray with veggies and add chicken, lemon slices, prunes and olives in a single layer (you can put chicken and/or veggies on top of lemon slices). Pour any remaining herb marinade over the chicken and veggies.
- Roast, uncovered, for 25-30 minutes, or until the center of the chicken reaches an internal temperature of 165 °F on a meat thermometer.
Nutritional analysis based on chicken breast.
- calories: 450
- carbohydrates: 37g
- cholesterol: 125mg
- fat: 15g
- fiber: 7g
- potassium: 1599mg
- protein: 43g
- saturated fat: 2.5g
- sodium: 460mg
- sugar: 12g
Disclaimer: We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.
Do you think there is enough awareness of IBS?