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Maple Rosemary Chicken is a delicious 1-pan dinner that only takes 10 minutes of prep time. Perfect for Paleo, Keto, AIP, Gluten-free, Low FODMAP and GAPS, this meal is great for any weeknight, yet good enough to serve to guests.
AND IT ONLY TAKES 10 MINUTES TO MAKE!
Ingredients in Maple Rosemary Chicken
All of Maple Rosemary Chicken’s ingredients are Low FODMAP, except one that has a quick and easy sub.
We like bone-in, skin-on chicken, because we can then use the bones to make bone broth, and because we like skin!
Plus bone-in, skin-on chicken is great for oven-baking. It stays moist.
For this recipe, you can buy whichever cuts you like best. Use breasts, thighs and drumsticks, or any combination of the three.
The day I took photos of this recipe, I bought organic chicken from Trader Joe’s, and they don’t sell thighs. But actually thighs are my personal favorite. So we usually include them.
Powdered, dried rosemary is used this recipe.
Whole pieces of dried rosemary tend to be quite twiggy.
You can either buy powdered rosemary, or place yours in a high-powered blender or coffee/spice grinder (HERE‘s the one I have and love) for about 20 seconds to mostly powder it.
This improves the texture of dried rosemary and also makes its flavor more available.
You can buy organic rosemary HERE.
The Maple Rosemary sauce, that the chicken cooks in, actually makes an incredibly good salad dressing!
It makes sense, containing: olive oil, maple syrup (OR Keto/GAPS variation), apple cider vinegar, mustard (or AIP/Low FODMAP variation) and sea salt.
Maple Rosemary Chicken with wilted greens makes a complete dinner. That’s right: After baking your chicken, the sauce is used to dress greens, to create a complete 1-pan meal.
How to make Maple Rosemary Chicken
Maple Rosemary Chicken has just two components and steps:
- Fill a casserole dish with up to 6 pounds of bone-in, skin-on chicken pieces, breasts and legs, as you prefer.
- Combine sauce ingredients (whisk together or blend). Pour sauce over chicken, and bake!
That’s it! SUPER fast and easy.
To make a complete meal, serve Maple Rosemary Chicken with wilted lettuce greens. Here’s how …
- Dress greens with the warm cooking sauce! … which makes a full dinner (with side dish) come together really easily!
Warm sauce on lettuce greens is delicious! You can think of the gourmet, French approach to salad: adding warm bacon grease to fresh, crisp spinach leaves, creating a more nutritious, wilted salad.
For Keto and Low Carb: Use cucumbers, roasted hazelnuts and celery, with romaine or butter lettuce.
For non-Keto: Additionally, use apple slices in your salad for a lovely combination of flavors.
Eh voila! Enjoy.
Of course, you may also wish to serve this dinner with Herb Roasted Cauliflower to compliment and soak up the saucy juices.
Maple Rosemary Chicken (1-Pan, Paleo, Keto, AIP, Low FODMAP, 10 MINUTES)
- baking or casserole dish (9x13" or similar)
- blender, hand blender (or whisk and bowl)
- 6 lbs chicken pieces : thighs, drumsticks and/or breasts, skin on, bone in
- ½ cup extra virgin olive oil or avocado oil
- ¼ cup maple syrup ; for Keto use low carb liquid maple syrup; use honey to make this GAPS-friendly
- 1 Tablespoon apple cider vinegar
- 1 Tablespoon rosemary powdered, dried
- 2 teaspoons dry mustard powder ; for AIP, sub 1 teaspoon each: garlic powder and onion powder; for Low FODMAP, sub 1-½ teaspoons asafoetida
- 2 teaspoons sea salt
- fresh rosemary, to garnish optional
- Preheat oven to 375 degrees. Arrange chicken in 9" x 13" baking dish, or similar size.
- In a blender/small bowl, puree together all sauce ingredients: olive oil, maple syrup, apple cider vinegar, dried rosemary, mustard and sea salt. An immersion blender works great for this, but you can also whisk together the ingredients if you don't have one.
- Pour sauce evenly over chicken pieces, coating each. (A lot of sauce will spill over and into the base of the dish.) Use the back of a spoon or spatula to evenly spread the sauce to cover all the chicken.
- Bake for 45 minutes, or until juices run clear when poked deeply with a sharp knife. (If most of the chicken looks browned but you want ALL of the pieces darkened, you can put the 2 to 3 lighter pieces in a small pie tin and broil briefly till browned.)
- While the chicken cooks, optionally: Assemble salad ingredients in a large salad bowl: 1 to 2 heads chopped romaine or butter lettuce, chopped hazelnuts (omit for AIP), sliced cucumbers and apples (omit for keto) and celery.
- When the chicken's done, pour sauce over salad and toss well. Serve all, with optional cauliflower rice/mashed cauli (or white rice for gluten-free).