Soy-Infused Roast Chicken

Soy-Infused Roast Chicken

Soy-Infused Roast Chicken

Once you roast your chicken this way – you'll never go back. This mildly spiced chicken is utter perfection!
BTB 21 Day Challenge Recipe: This recipe will make enough for dinner on Sunday and lunch on Wednesday week 1. You can also use some of the leftover chicken in the spinach and chicken omelette. Any leftover chicken can be frozen or used for lunches (salads, wraps etc). I recommend using the carcass for the chicken noodle soup – and leave some of the chicken meat on the bone because you can shred this off and add back to the soup once you remove the carcass.
Prep Time5 minutes
Cook Time1 hour 20 minutes
Marinading Time3 hours
Total Time4 hours 25 minutes
Course: Dinner, lunch
Cuisine: Asian
Keyword: chicken, low fodmap
Servings: 5
Calories: 443kcal

Ingredients

  • 80 ml soy sauce
  • 30 ml sesame oil 2 tbsp
  • 30 ml maple syrup 2 tbsp
  • 3 star anise
  • 20 g fresh ginger peeled & finely chopped
  • ½ tsp ground cinnamon ½ tsp
  • 1.6 kg chicken
  • 300 ml water
  • 2 carrot
  • 280 g broccoli

Instructions

  • In a small bowl, mix together the soy sauce, sesame oil, maple syrup, star anise, ginger and cinnamon.
  • Place the chicken (breast up) on a roasting tray. Pour the marinade over it. Use a spoon or pastry brush to ensure chicken is well coated. Refrigerate covered for 3 hours, spooning or brushing the chicken with the marinade every hour. If you don't have time to marinade, this chicken can be roasted immediately.
  • Preheat the oven to 200C/180C Fan/Gas 6/400F.
  • Uncover the chicken and pour the water into the tray. Cover with tin foil and roast for 50 minutes. Remove the foil, baste the chicken and cook for a further 30 minutes or until cooked through.
  • Rest for 10 minutes before carving. While the chicken rests, cook your vegetables to your desired liking.
  • Serve the chicken and vegetables with the juices from the pan.

Notes

  • This is a pre workout meal. 
  • To make this a post workout meal add a portion of our recommended low FODMAP carbohydrates. 
  • Any leftover chicken can be frozen for later use or used in salads/sandwiches etc.
  • This is a great dish to cook ahead.  Drain off the juices from the pan and cool.  Once cool, refrigerate for an hour and skim the layer of fat easily from the top.
 
DISCLAIMER: This is a low FODMAP recipe.  Every precaution has been taken to ensure high FODMAP foods have been eliminated and recipe ingredients have been verified low FODMAP using the Monash low FODMAP app.  There is no one size fits all when it comes to IBS or IBD – certain foods will trigger your symptoms and will be fine for someone else.  If you come across an ingredient that doesn’t work for you in this recipe – substitute it for something that does.  If you’re not sure how to substitute or need assistance, please contact us directly at info@pepperhustle.com.  It is so important on a low FODMAP diet to assess your own tolerance to specific foods.

Nutrition

Calories: 443kcal | Carbohydrates: 13g | Protein: 31g | Fat: 30g