Low FODMAP Chicken Adobo
This braised Filipino chicken dish, made Low FODMAP, is tangy, super savory, slightly sweet and incredibly tender. While it takes some time to achieve the fall-off-the-bone texture, I promise it's completely worth it! Best served over rice to mop up the flavorful simmering sauce.
Servings 4 servings
Ingredients
Chicken + Marinade
- 8 chicken drumsticks, skin on
- 1 tablespoon garlic-infused olive oil
- 1/3 cup gluten free tamari
- 1/3 cup white vinegar
- 2 tablespoons water
For the Dutch Oven
- 2 tablespoons high-smoke point oil
- 1 cup chopped leek green part only
- 2 dried bay leaves
- 1 tablespoon coconut sugar
- 1 teaspoon ground black pepper
- 1 teaspoon crushed red pepper
To Finish
- 1 cup chopped green onion green part only
- 1 tablespoon garlic-infused olive oil
- chopped cilantro optional
Instructions
- In a large gallon-sized ziplock bag, combine drumsticks, 1 tbsp garlic-infused olive oil, gluten free tamari, vinegar and 2 tbsp water. Seal & shake the bag to distribute ingredients. Lay bag flat in fridge to marinate from 30 minutes to 1 hour.
- Remove drumsticks from marinade, allowing excess marinade to drip back into the bag, and transfer to a plate. Keep marinade for later.
- Heat 1 tbsp high-smoke point oil (like avocado oil or vegetable oil) in a large Dutch oven over medium high heat. In multiple batches, place the chicken first skin-side down, leaving room between chicken pieces, to brown until crisp, about 2 minutes. Flip pieces to repeat on other side, adding more oil as needed. Remove drumsticks and lower heat to medium.
- Add chopped leek and sauté for 2-3 minutes until slightly wilted. Lower heat to medium-low (about 3/10). Stir in reserved marinade, bay leaves, coconut sugar, black pepper and crushed red pepper.
- Return drumsticks to pot. Cover and cook on medium low for 1 hour, flipping and re-arranging drumsticks every 15 minutes.
- Once hour is up, stir in green onion tips until wilted, and 1 tbsp garlic-infused olive oil. Turn off heat. Prepare bowls of rice for serving and top with optional cilantro.
Notes
- 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.