Serves about 5
Time 2 hours
~ low FODMAP ~ failsafe ~ low salicylate ~ low or moderate amine ~ dairy free ~ gluten free ~
Ingredients
1 size 16 chicken (a)
1/2 bunch dark green tips of spring onions (b)
1 tsp salt
1 cup of cooked rice or 1/3 cup uncooked rice
Foodnotes
(a) Ensure very fresh meat (as instructed by dietician)
(b) Tip: re-grow spring onions
Instructions
- Preheat oven to 180 deg C.
- Rinse and cook rice, if not cooked already. I use a 3:4 ratio of long grain white rice and water, simmered on the stove for 10 minutes.
- Rinse dark green tips of spring onions and chop finely.
- Mix rice, dark green tips of spring onions and salt.
- Spoon the stuffing into the chicken and fold the skin over the opening.
- Place the chicken in a roasting dish and cook. For each 500 g of chicken, cook for 30 mins.
- Allow the chicken to rest for 10 mins.
- Pour out the fat (high in amines) and peel off the skin and discard.
- Carve the chicken and eat immediately or freeze immediately.
Personal notes
This recipe is based on the roast chicken from Sue Dengate’s The Failsafe Cookbook, which has been adjusted to be low FODMAP, so I have assumed it to be failsafe. However, the levels of amines in stuffing and meat cooked over a long time may be too high for some people – please discuss with your dietician.
If you are not eating the chicken on the day it was cooked, it can be frozen in thin layers wrapped in alfoil. The chicken is then easy to break up to the desired size and defrost quickly. I have successfully used the frozen pieces of chicken in sandwiches and fried rice or reheated with roast vegetables. A sandwich in Well and Good bread with iceberg lettuce and a fried egg is really good after a soccer match or for a light lunch.
My favourite side with roast chicken is roast vegetables and steamed green beans as it is really easy to cook the roast vegetables at the same time – put the vegetables in when there is 40 mins left on the chicken. Another good combination is roast chicken with chips and coleslaw.
Roast chicken is a staple of my diet, but it is time consuming – it really has to be bought on the day you cook it, and it is useful to make chicken stock from the carcass when you are finished. I tend to roast a chicken about once a month and then enjoy making all the recipes that need chicken stock in the next couple of weeks. Roast chicken is also a really good failsafe, low FODMAP meal that can be shared with others and is familiar to “normal” people. The stuffing is easily tastier than commerical (or supermarket) stuffing and is much less dense. I have had a group of friends over for dinner and served roast chicken, and have also brought a roast chicken, chips and coleslaw to a party where everyone else was getting pizza. The chicken went down really well, and an option that catered for quite a few dietary requiremements at once was definitely appreciated.