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side view of plate served with salad and maple rosemary chicken
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Maple Rosemary Chicken (1-Pan, Paleo, Keto, AIP, Low FODMAP, 10 MINUTES)

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.
Course DInner
Cuisine American, French
Keyword 1-pan, aip, chicken, keto, maple, one pan, paleo, rosemary
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 6 servings
Calories 824kcal
Author Megan
Cost $10

Equipment

  • baking or casserole dish (9x13" or similar)
  • blender, hand blender (or whisk and bowl)

Ingredients

  • 6 lbs chicken pieces : thighs, drumsticks and/or breasts, skin on, bone in
  • 1/2 cup extra virgin olive oil or avocado oil
  • 1/4 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

Instructions

  • 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.
    maple rosemary sauce in a measuring cup
  • 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.)
    overhead view of baked chicken
  • 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).

Nutrition

Calories: 824kcal | Carbohydrates: 1g | Protein: 57g | Fat: 65g | Saturated Fat: 16g | Trans Fat: 1g | Cholesterol: 231mg | Sodium: 217mg | Potassium: 588mg | Fiber: 1g | Sugar: 1g | Vitamin A: 442IU | Vitamin C: 5mg | Calcium: 39mg | Iron: 3mg