low FODMAP Day 4: Dinner – Paprika Chicken & Roasted Veggies

For dinner tonight, we had paprika chicken with roasted carrots and zucchini. It was actually pretty delicious chicken, I’m sure we’ll be having it again in the future. The recipe is modified from IBS Sano’s. Interestingly, the IBS Sano recipe calls for Worcestershire sauce, which when I looked at the ingredients contained molasses, garlic, and onion. I didn’t feel quite comfortable using the Worcestershire sauce, so substituted liquid smoke instead; the liquid smoke had molasses as well, but no onion or garlic, so I figured it was a safer option. I also didn’t make the sauce the IBS Sano recipe includes, because I could not find lactose-free double cream at my grocery store. I don’t think it needed a cream sauce at all.

Paprika Chicken


  • Thin boneless, skinless chicken breasts (either buy the vacuum sealed thin breasts, or pound your breasts to ~1cm thin. We used 5 breasts, because that’s what came in the pack, and there was plenty of marinade to cover them)
  • Marinade:
    • 1 tablespoon liquid smoke
    • 1 tablespoon maple syrup
    • 1 tablespoon grainy mustard
    • 1 tablespoon paprika


  • Mix marinade ingredients together in a medium sized bowl.
  • Add the chicken into the bowl, and mix with marinade until all the chicken is well covered. Let sit in the marinade for at least 30 minutes.
  • Heat a large frying pan on medium-high heat. Add some butter, and pan fry the chicken until cooked through, about 5 minutes per side.

Roasted Veggies

This method works for almost any veggies. Usually our favorites to roast are broccoli, cauliflower, and asparagus… but of course those aren’t low FODMAP friendly. Today we roasted zucchini and carrots.


  • Preheat oven to 400 F.
  • Line a baking sheet (or two, if needed) with parchment paper.
  • Cut veggies for roasting:
    • For zucchini, I love using a mandolin to cut them into thin rounds.
    • For carrots, use baby carrots for no cutting, or carefully slice carrots lengthwise into roughly even quarters.
    • For bell peppers, slice into strips.
  • Drizzle olive oil over the veggies.
  • Season with spices of choice. We usually use: salt, pepper, thyme, rosemary, and paprika.
  • Mixed veggies until they are well covered with olive oil on all sides.
  • Put the veggies on the parchment covered baking sheet(s), making sure to spread them out so they aren’t crowded- preferably so there is space between all your veggies. You want them to roast, not steam.
  • Put into the oven. Depending on your oven, and your veggies, cook for 20-40 minutes.
  • If you can, or want to, flip the veggies half-way through cooking. This step enhances flavor, but isn’t essential.

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