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April 26, 2020 Chicken

Low FODMAP Miso Butter Drumsticks – Grain Free, Refined Sugar Free

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I bought gluten-free red miso impulsively one day while at Central Market (my absolute favorite grocery store in Central Texas). It presumed to sit at the back of my fridge, untouched, for almost a year. Whoops! Thankfully, miso paste lasts a really long time. And after finally using it to make these Oven-Roasted Miso Butter Drumsticks, I’m kicking myself for not taking advantage of it sooner!

With deep umami flavor, miso paste reminds me of gochujang in terms of salty complexity. (Gochjang is a delicious Korean chili paste with fermented soybean, if you’re unfamiliar.) And since most gochujang has wheat, garlic and onion – it’s a no-no for me! So you can bet I’m going to experiment with replicating a gluten free, FODMAP-friendly gochujang using miso paste in the near future! As for this first miso recipe of mine – I’ve landed on a classic combination of miso and butter. I added few other pantry ingredients for an extra oomf.

All the ingredients you'll need for these drumsticks!

It’s fantastic if you have more time to let the chicken marinade for longer. No worries if not! Because the marinade is baked thickly onto the chicken, 20 minutes will do if you’re crunched for time. Don’t forget to add those extra dollops of leftover marinade and butter chunks on top of each drumstick before placing in the oven and after you flip them over. It caramelizes onto the drumstick, and really gives it SO much flavor!

Once marainted, place the drumsticks on a baking sheet and be liberal with the sauce coating.

If you’re looking for a recipe with simpler flavors, I’d recommend checking out my bacon-wrapped drumstick recipe!

If you make these Oven-Roasted Miso Butter Drumsticks, be sure to leave a comment, give the recipe a rating or tag me on Instagram! I love it when you guys try my recipes! I’d love to know if you enjoy them as much as I do!

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Oven-Roasted Miso Chicken Drumsticks – Low FODMAP, Gluten Free

Packed with umami, these super savory chicken drumsticks go great with a side of veggies and your choice of carb, and are finger-lickin' good!
Course Main Course
Cuisine Asian, Comfort Food
Keyword Chicken, Dairy Free, Drumsticks, Gluten Free, Low FODMAP, Oven Roasted, Refined Sugar Free
Prep Time 30 minutes minutes
Cook Time 35 minutes minutes

Ingredients

  • 2 ½ to 3 lbs skin-on, bone-in chicken drumsticks about 8-10
  • ⅓ cup gluten free red miso*
  • 1 ½ tbsp unsalted butter softened
  • 1 ½ tbsp maple syrup
  • 1 tbsp gluten free tamari
  • 1 tbsp rice vinegar
  • 1 tbsp minced ginger*
  • 2 tsp low FODMAP garlic oil*
  • extra garlic oil for baking sheet

Instructions

  • Mix all ingredients but the chicken drumsticks. It is okay if there are still chunks of butter. Add chicken drumsticks and toss or massage until chicken is entirely coated (using your hands will be most effective). Place in fridge to marinate for at least 20 minutes and up to 6 hours.
  • Preheat oven to 390°F. Grease a large baking sheet with garlic oil (you can use aluminum foil if you'd like, for easy clean up). Place chicken drumsticks in single layer, spaced apart. For extra flavor, add dollops of sauce left in bowl on top of each drumstick. Roast in preheated oven for 15 minutes.
  • After 15 minutes, flip drumsticks over. Option to add more dollops of sauce on chicken. Increase heat to 410°F and roast for another 20 minutes or until the chicken's internal temperature reaches 165°F.

Notes

  1. According to the Monash University FODMAP Diet app, miso paste is low FODMAP in 2 tbsp servings (0.42 oz).
  2. Many miso paste brands are not gluten free, so be sure to look for a gluten free label if you’re avoiding.
  3. Fresh ginger or canned minced ginger will work here. I like to use jarred Ginger People’s organic minced ginger when I don’t have fresh ginger on hand.
  4. If using store-bought garlic-infused oil that is not certified FODMAP-friendly, make sure to use a brand that doesn’t list “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor,” or anything similar in the ingredients list. There’s no way to know whether these ingredients are low FODMAP. More on that in this article on FODMAP Everyday.

« Low FODMAP Comforting Autumn Chili – Added Sugar Free, Grain Free
Low FODMAP Simple Guacamole »

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About Me

My name is Cindy! I'm a recipe developer, food photographer and blogger and I'm on a mission to help you fill your belly with delicious, flavor-filled Low FODMAP goodness. Here, you'll find easy recipes for the home cook that will please the pickiest of eaters. You won't even miss the garlic and onion. :) Read about my health journey →

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