Making your own low FODMAP spice mixes and marinades is easy! Get my go-to spice blends for poultry, fish, and meat, plus my favorite simple marinades…all with no onion and garlic.
Sesame Chicken Buddha Bowl (low FODMAP recipe)
Mediterranean Pasta Salad (low-FODMAP, gluten-free recipe)
Easy Slow Cooker Indian Butter Chicken and Perfect Basmati Rice (low-FODMAP recipe)
Ancho-Orange Roast Chicken and Spaghetti Squash (low FODMAP recipe)
Ancho-Orange Roast Chicken and Spaghetti Squash (low FODMAP recipe)
Share on Pinterest (It helps more people find CBK!)
Ancho chile powder is easily the most-used spice in my kitchen, so of course I had to include it in the Low-FODMAP Spices Series.
First let’s clear something up real quick: Ancho chile powder is made from dried and ground ancho chiles, nothing else. The same goes for chipotle chile powder or ground cayenne.
On the other hand, when you see a spice labelled “chili powder” or chili seasoning, it’s usually a blend of many ingredients like cayenne, paprika, pepper, salt, AND ground onion and garlic powders. Since you’re aiming to avoid onion and garlic in the FODMAP elimination phase, chili powders like this are a no-go.
Instead, look for those pure ground chile powders like ancho. The big spice brands like McCormick sell it, so it’s easy to find in large supermarkets these days. If you want to buy it online (along with just about any spice), check out The Spice House.
Catch up on other recipes in the Low-FODMAP Spices Series:
Grilled Chicken with Curry-Lime Marinade
Maple-Soy Chicken Drumsticks with 5 Spice
Easy Coconut-Shrimp Curry with Chickpeas
What does ancho chile powder taste like and how do you use it?
Ancho chile powder is mild, so if you don’t like a lot of heat in your food this is the one for you. The flavor is slightly sweet and smoky. When you open a jar of fresh ancho chile powder, you’ll notice the scent of dried fruit.
You can use ancho chile powder in Mexican dishes - It’s great paired with cumin, paprika, or coriander. It’s also great as an all-purpose flavor booster for just about any protein.
But I especially like using it in unexpected ways, like in an Italian meat sauce. It won’t make your bolognese taste like Mexican; instead it adds an extra dimension of flavor with its sweet smokiness.
More Ways To Use Ancho Chile Powder:
- Use it alone to season pork, chicken, salmon or shrimp
- Make it the main ingredient in a rub for roasted or smoked pork (I like to include cumin, thyme, coriander, coffee, and brown sugar)
- Pair it with cumin to season ground meat for tacos or any Latin dish
- Use it to add flavor and depth to Italian meat sauces, meatballs, or any tomato-based sauce
- Use it to season roasted winter acorn squash - the sweetness of the squash is a great match for ancho chile
- Sprinkle it on potatoes when you make baked french fries to add flavor and color
- Pair it with paprika to season grilled chicken
Ancho-Orange Roast Chicken and Spaghetti Squash (low FODMAP)
While the chicken rests, you can use those pan juices! Transfer them to a fat separator or a bowl and remove as much fat as possible - you now have homemade broth. Use the juices as a sauce for the roast chicken or later in another dish. If you have time, allow the chicken to come to room temperature for 30 to 45 minutes before cooking - this reduces the roasting time.
Serves 4 (spaghetti squash yields 38-42 oz. cooked)
INGREDIENTS
1 tbsp ancho chile powder
1 tsp dried thyme
1 navel orange, zested
5 to 6 lb chicken
Cooking spray or oil
Salt and freshly ground black pepper
2 ¼ to 2 ½ lb spaghetti squash
1 tbsp extra virgin olive oil
2 oz goat cheese, crumbled
Lime wedges for serving
Chopped fresh cilantro for garnish
INSTRUCTIONS
1. Preheat oven to 425F and arrange oven racks in upper and lower thirds of the oven. In a small bowl, combine ancho chile powder, thyme and the orange zest. Rinse chicken and remove giblets and any excess fat; pat dry with paper towel. Place chicken on a rack inside a large roasting pan. Coat with cooking spray or oil and season generously with salt and pepper, inside and out.
2. Gently lift the skin covering the breasts near the cavity end of the chicken and push a generous amount of the ancho mixture under the skin, seasoning the breast meat. Rub remaining ancho mixture all over the top and sides of the chicken. Place half the orange inside the cavity, and tuck the wing tips under the body of the chicken. Add a thin layer of water (about ¼-inch) to the roasting pan and place on the lower rack of the oven.
3. Roast for 1 hour 30 minutes to 2 hours (see note). After about 1 hour, cover the top of the chicken loosely with large piece of foil to prevent over browning. Chicken is done when internal temp reaches 165F on an instant read thermometer, testing chicken in the center of the breast and thickest part of the thigh, not touching the bone. Rest 10 minutes.
4. As soon as you get the chicken in the oven, prep the spaghetti squash: Trim the stem end, then cut in half lengthwise. Line a large rimmed baking sheet with foil (optional, but minimizes cleanup) and mist with cooking spray or oil and place squash on baking sheet cut-side-down. Roast in upper third of the oven until flesh is very tender when pierced with a fork, 40 to 45 minutes.
5. Transfer squash to a cutting board, cut-side-up to cool. When cool enough to handle, scoop out the layer of seeds and slimy bits of squash. Then with a fork, lightly scrape the squash out of the skin in spaghetti-like strands and transfer to a medium bowl. Add extra virgin olive oil, season with salt and pepper and stir gently to combine. Transfer to serving platter and sprinkle with goat cheese. Serve with chicken and lime wedges, and garnish the whole thing with fresh cilantro.
Featured
Maple-Soy Chicken Drumsticks with 5-Spice (Low-FODMAP, dairy free)
Maple-Soy Chicken Drumsticks with 5-Spice (Low-FODMAP, dairy free)
Save on Pinterest!
The easy sauce for these chicken drumsticks has just THREE ingredients, but a huge flavor payoff. If you’re bored with the same old chicken dishes, this will wake up your taste buds!
The key ingredient here is Chinese 5-Spice.
Like the name suggests, it’s a blend of 5 spices: typically fennel, cinnamon, star anise, Szechuan pepper, and cloves. But this combination isn’t set in stone - sometimes ginger, cardamom, anise (different from fennel and star anise) nutmeg, or orange peel are substituted or added to the mix.
Overall, 5-spice comes off as sweet with slightly bitter undertones and a zip of licorice from the fennel. With so much going on, a little bit goes a long way.
You can find Chinese 5-Spice in most supermarkets or online. Naturally, it’s great in Asian stir frys, braised dishes, and soups. It’s a perfect match for pork, lamb, and duck, as well as dark meat chicken and turkey. But there are plenty of unexpected ways to use it...
How To Use Chinese 5-Spice:
To flavor roasted nuts (toss with butter and 5-spice)
For glazed carrots (like these)
On stir fried green beans
In Vietnamese pho
Add to muffins or quick bread
Spice up oatmeal, sweet grits, or other hot cereal
Add to spice cookies or Chinese almond cookies
In sauce for stir fried rice noodles
Add to ground lamb and rice stir fry
In lamb or beef stew
Season roast or braised duck
On roasted vegetables like parsnips, squash, rutabaga, and celery root
This post is part of a series on low-FODMAP spices. Check out the other posts below:
Grilled Chicken with Curry-Lime Marinade
Ancho-Orange Roast Chicken and Spaghetti Squash
Easy Coconut-Shrimp Curry with Chickpeas
Maple-Soy Chicken Drumsticks with 5-Spice (Low-FODMAP, dairy free)
You can change up this recipe by using chicken wings or thighs; adjust baking time accordingly. Finishing the chicken under the broiler crisps the skin and helps thicken the sauce. If you prefer, you can remove the skin before baking; bake until temp reaches 165F, do not broil.
Serves 6
INGREDIENTS
3 lbs chicken drumsticks (about 12)
½ cup pure maple syrup
2 tbsp soy sauce or tamari
1 tsp Chinese 5-Spice
Sesame seeds for garnish
Chopped scallion tops for garnish
INSTRUCTIONS
1. Preheat oven to 375F. Place chicken in a 9 x 13-inch baking dish or similar size that fits chicken in a single layer.
2. In a medium bowl, whisk together the syrup, soy sauce, and Chinese 5-Spice. Pour over chicken. Bake until chicken is no longer pink in the thickest part or temperature reaches 160F on an instant-read thermometer, 35 to 40 minutes, basting chicken with maple sauce 2 to 3 times during baking.
3. Turn on broiler to high and place an oven rack in the upper third position (8 to 10 inches from broiler). Broil until chicken is lightly browned and internal temp reaches 165F, 4 to 5 minutes. Transfer to a serving dish and pour remaining sauce over chicken. Garnish with sesame seeds and scallions and serve.
Featured
Grilled Chicken with Curry-Lime Marinade (Low-FODMAP, Dairy-Free)
Grilled Chicken with Curry-Lime Marinade (Low-FODMAP, Dairy-Free)
Share it on Pinterest!
Adding curry seasoning to an otherwise simple marinade gives it a whole new twist, and that’s how today’s recipe was born.
Having a few great spices and marinades up your sleeve is essential for tasty low-FODMAP cooking. Since sweet curry powder is a blend of spices typically used in Indian cooking, it packs a lot of flavor into a dish without much effort--this marinade only has 6 ingredients (plus salt)!
You can find sweet curry powder in most supermarkets, and of course online. It has little to no heat and is highly versatile.
Other ways to use sweet curry powder:
Season roast vegetables
Season grilled or baked fish
Add to dips or yogurt sauce
Spice up chicken or tuna salad
Add to rice
I served this chicken with basmati rice seasoned with cumin and allspice. I love to make sauces like this on the fly with whatever I have on hand so that’s what you see here.
I used lactose-free plain yogurt, lemon juice, parsley, chopped tomatoes, and a couple dashes of curry powder.
Want more? Check out the other posts in the Low-FODMAP Spices Series:
Easy Coconut-Shrimp Curry with Chickpeas
Ancho-Orange Roast Chicken and Spaghetti Squash
Maple-Soy Chicken Drumsticks with 5 Spice
And one more great curry recipe: Easy Slow Cooker Indian Butter Chicken and Perfect Basmati Rice
Grilled Chicken with Curry-Lime Marinade (low-FODMAP, dairy-free)
You can substitute any other chicken pieces (boneless or bone-in), but cooking times will vary. Sweet curry powder (also called “yellow” or “mild”) is a blend of spices that typically does not include onion or garlic, but always check the ingredient list to avoid any FODMAPs.
Serves 4 to 6
INGREDIENTS
1 ¼ cup (lightly packed) cilantro (leaves and thin stems), plus additional for garnish
⅔ cup chopped scallions (7 to 8)
7 tbsp lime juice (3 to 4)
7 tbsp oil (olive, grapeseed, or vegetable oil)
1 tbsp Dijon mustard
3 tsp sweet curry powder (see note above)
1/2 tsp salt
2 lbs boneless, skinless chicken thighs (about 8)
INSTRUCTIONS
1. Add cilantro and scallions to the bowl of a food processor fitted with the metal blade. Pulsing in 5-second bursts, process until chopped, scraping down bowl as needed. Add lime juice. With processor running, slowly pour in the oil through the feed tube.
2. Add mustard, curry powder, and salt. Process until combined, scraping down bowl as needed.
3. Place chicken thighs in a heavy duty zip top plastic bag. Add marinade and seal. Shake the bag a bit to coat chicken. Refrigerate 4 to 24 hours, turning back once or twice. When ready to grill, transfer chicken to a plate (discard marinade) and bring to room temperature.
4. Prepare a charcoal or gas grill (high for gas) and brush grate with oil. Grill chicken over direct heat, turning once or twice, until internal temperature reaches 165F on an instant-read thermometer or center is no longer pink, 7 to 9 minutes. Rest 5 minutes, garnish with cilantro, and serve.
Featured
Slow Cooker Chicken & Wild Rice Soup (& Bonus 1-Week Low-FODMAP Menu!)
Slow Cooker Chicken & Wild Rice Soup (& Bonus 1-Week Low-FODMAP Menu!)
This slow cooker soup is so rich and creamy that it's more of a chowder than a soup. I've eaten it 3 times this week, and I'm sad to run out! I'm so in love with it that I put together a whole week's worth of low-FODMAP meals around it.
More on that in a second, but if you want to just grab the free 1-week dinner menu right now, click the button!
This soup is packed with moist, shredded chicken, veggies and wild rice. To keep the leeks from getting so soft that they melt away, I saute them in a little garlic oil and add them at the very end so they retain their texture and bright oniony flavor.
But the thing that really sets this recipe apart is a very simple secret ingredien
To get that thick, creamy texture with zero dairy, I stir two egg yolks into the soup. Not only do they thicken, but they add an extra hit of satisfying protein and healthy fat that makes this a meal in a bowl (but don't let that stop you from having a nice green salad on the side!). They don't taste "eggy" either, just rich and delicious.
The soup recipe is below, but I also put it into a 1-week menu of low-FODMAP dinners for you to download!
So often, when websites offer free meal plans and menus, they just give you 7 totally different recipes as if you have an hour or two to spend cooking every night of the week (and unlimited money to spend on ingredients). I know you don't have that kind of time because you've told me.
So this menu features four main dinner recipes with instructions on how to repurpose the leftovers or ideas for different side dishes to jazz them up on day two.
To get the menu delivered straight to your inbox, just click the yellow button and let me know where to send it!
You'll also be added to the Calm Belly Email Crew, which means every Friday you'll get even more tips, inspiration and bonuses that you won't find on the blog.
So what do you think of this recipe? Have you ever used egg yolks as a thickener before? I'm absolutely loving my slow cooker right now, so if you have a favorite recipe to share, leave a link in the comments!
If you liked this post, would you take a second to share it on Pinterest or Facebook? Thank you...I'm giving you a big computer hug right now!
Pin it!
Slow Cooker Chicken and Wild Rice Soup
Low-FODMAP, Gluten Free (if made with low-FODMAP, GF broth)
Although I say adding egg yolks is optional, it's a great technique that makes this soup extra special. Stirring them in at the end creates a rich, creamy texture without tasting “eggy.” Since veggies tend to get a little too soft in the slow cooker, I like adding the sautéed leeks at the very end so they retain their bite and pack more onion-like flavor. However, if you want to add them at the beginning, sautéed or not, the soup will still be fantastic. Herbes de Provence is a blend of dried herbs, usually thyme, rosemary, marjoram and lavender; find it in the spice section. Dried thyme may be substituted.
Author: Julie-Calm Belly Kitchen Recipe type: Main dish
Prep time: 10 mins Cook time: 4 to 8 hours, 30 mins Total time: 4 to 8 hours, 40 mins
Serves 4 to 5
INGREDIENTS
4 carrots, peeled and chopped
1 large zucchini, chopped
1 lb boneless, skinless chicken breasts, cut in half if large
1 tbsp butter
1/2 teaspoon dried herbes de Provence or dried thyme
1 bay leaf
4 cups chicken broth
1 cup water
3/4 cup wild rice-brown rice blend (I use Lundberg)
2 egg yolks (optional)
2 tsp garlic-infused or regular olive oil
1 small leek, green parts only, sliced
3 tbsp lemon juice (from 1 lemon)
Salt and black pepper to taste
Grated parmesan cheese for serving
Chopped fresh Italian parsley for serving
INSTRUCTIONS
1. Add all ingredients through rice to a large slow cooker and cook until chicken breasts are opaque in the thickest part (165F on an instant-read thermometer) and rice is tender, 4 hours on high, or 8 hours on low. Transfer chicken breasts to a cutting board.
2. In a small bowl, whisk the egg yolks. Slowly pour about ¼ cup of the hot soup into the yolks as you whisk (this heats up the yolks so they don't start to scramble when you add them to the hot soup). With the slow cooker on high, slowly pour the yolk mixture into the soup, stirring as you pour. Cover the slow cooker and cook on high for 10 minutes.
3. Heat the garlic oil in a skillet on medium heat. Add leek, season with salt and pepper, and cook until tender, 6 to 8 minutes. Shred the chicken and add it back to the slow cooker along with the leeks. Cover and cook for a few minutes, just until chicken is heated through. If soup is very thick, add water or broth (I added about ½ cup) to thin as you like. Turn off slow cooker and stir in the lemon juice. Season to taste with salt and black pepper. Ladle into bowls and top with Parmesan and fresh parsley.