Sheet Pan Orange Chicken with Broccoli - Low FODMAP, Paleo-Friendly
This Low FODMAP Sheet Pan Orange Chicken is breaded and roasted in the oven until slightly crisp, and tossed with a thick & sticky homemade orange sauce. So easy and so delicious!
Servings 5 servings
Ingredients
For the Chicken
- 1-1/2 pounds boneless, skinless chicken thighs trimmed and cut into 2" pieces
- 1 large egg beaten
- pinch of red pepper flakes
- 1 cup fine, blanched almond flour
- 1/2 cup tapioca flour
- 3 tablespoons garlic-infused olive oil
For the Orange Sauce
- 1/3 cup orange juice no added sugar
- 1 inch fresh ginger skin removed & minced or grated
- 2 tablespoons apple cider vinegar
- 2 tablespoons gluten free tamari OR coconut aminos (for Paleo) see notes
- 1 tablespoons orange zest
- 1 teaspoon garlic-infused olive oil
- 1 teaspoon tapioca flour
- 2 teaspoons pure maple syrup
For the Broccoli
- 1 small bunch of broccoli chopped to bite-sized pieces
- 1 tablespoon garlic-infused olive oil
- salt and pepper to taste
- sesame seeds optional
Instructions
Prepare the Chicken
- Preheat oven to 475°F. Prepare baking sheet with parchment paper.
- In a medium bowl, add chicken thighs, egg and a pinch of crushed red pepper flakes. Mix to evenly distribute.
- In another medium bowl, whisk almond flour and tapioca flour. Pour in 3 tablespoons of garlic-infused olive oil and mix until small clumps of flour and oil are formed throughout the mixture.
- Dredge chicken in big batches through flour, tossing to coat. Place chicken in a single layer on the baking sheet, ensuring there is space between each piece of chicken so it can crisp up. Roast in oven for 12 minutes.
Prepare the Sauce
- While the chicken is in the oven, prepare the orange sauce. In a small saucepan, combine all orange sauce ingredients except for the maple syrup. Mix until tapioca flour is completely dissolved. Note: You may want to double your sauce if you want it extra thick!
- Heat on medium-high until sauce thickens to your desired consistency. Add maple syrup (1 tsp to 1 tbsp based on your preference). Set aside.
Last Steps in the Oven
- Once chicken is done, flip the chicken pieces over. Move chicken over to one side. Add broccoli to the other side and toss with 1 tablespoon garlic-infused olive oil, salt & pepper. Return to oven for another 5 minutes. Reduce oven temperature to 425°F.
- Once done, pour orange sauce over the chicken, tossing to combine. Return everything to oven for 3 more minutes.
- Serve over rice or with a side salad. Enjoy!
Notes
- If you're using coconut aminos, something to keep in mind is that it is much sweeter than tamari. You may want to taste it without the maple syrup so you can adjust to your sweetness preference.
- 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.