My dad’s family is German, and my mom’s family is Italian, but I’ve really only connected with my Italian cooking roots. So you can imagine my angst when I had to give up garlic as part of living a low FODMAP lifestyle. I seem to recall a few days where I ate nothing but roasted garlic, homemade garlic hummus dip and red sauce loaded with garlic in preparation for a life without. Drama aside, I did think that would be the most challenging food to live without.
As time has gone on, I have found a few other foods just as challenging to live without – onions, broccoli and brie. I’ve been on a hunt lately to find an onion supplement or replacement. For some time I was able to use a little onion powder, but I became uncertain of the impact on my stomach so stopped.
When I started exploring the internet for some additional options, I found that many people can tolerate the green part of scallions. And I’ve become obsessed with them 🙂 Today I’ll share a quick and easy recipe for a baked chicken I’ve been making with scallions AND a surprise guest of garlic! I’ll add a quick disclaimer here – I can tolerate small amounts of dairy (yogurts, sour cream, hard cheeses, dash of milk or cream in coffee). For those in the elimination phase, it would not be recommended to use Greek yogurt but a basic olive oil could be used for the chicken marinade.
Baked Scallion Chicken
1 pound boneless, skinless chicken breast
1 small container greek yogurt (I use Fage 2%)
3 – 4 cloves garlic, peeled and sliced (thick slices are best since these will need to be removed)
~5 scallions, green end only chopped finely
1 tsp olive oil
Salt for seasoning
Preheat oven to 350 degrees Fahrenheit. In a large baking dish (Pyrex, large baking sheet, etc.), coat the bottom of the pan with olive oil to prevent sticking. Place garlic around the dish.
In a separate dish, mix greek yogurt and scallions. Sprinkle salt over chicken and then fully coat each piece in greek yogurt mixture and place in baking dish.
Cook ~10 minutes before flipping and cooking another 10. Cooking times will vary based on thickness of chicken – be sure to make sure the chicken is fully cooked before removing from oven. Remove garlic and throw directly into the garbage!
I make some version of a baked chicken dish every Sunday and pack with a salad for lunches all week. I struggle to find FODMAP-friendly lunch options near my office, so I make my own. Below was a day I knew I would be VERY hungry, so I added a corn tortilla as a supplement.