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 live with any sleep disorders (eg. insomnia, RLS, sleep apnea) in addition to IBS?