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Chicken Casserole with Maple & Mustard Sauce

Course Dinner
Cuisine Dairy free, Egg free, Low FODMAP, Sugar free
Prep Time 15 minutes
Cook Time 1 hour 20 minutes
Total Time 1 hour 35 minutes
Calories 480 kcal


  • 1/2 tsp asafoetida powder optional
  • 70 g wholegrain mustard
  • 4 tbsp maple syrup
  • tbsp Handful of fresh thyme or dried thyme
  • 8 chicken thighs
  • 1 spring onion green part only sliced finely
  • 1/3 cup stock low FODMAP
  • 130 g mixed peppers sliced - any colour
  • 1-2 carrots ( ~130g sliced into batons)


  1. Preheat the oven to 200°C fan assisted.
  2. In a small bowl mix the first 4 ingredients.
  3. Place the remaining ingredients into a large casserole dish and pour over the mixed sauce from the previous step.
  4. Cover and cook for 60 minutes. Then remove from the oven and stir through, return and cook for a further 15-20 minutes or until the chicken is cooked through and the juices run clear.
  5. Serve the chicken and vegetables then pour the sauce into a saucepan and heat through. Add (1 tbsp water and 1 tsp cornflour) to thicken the sauce. Don't be tempted to put the cornflour in without mixing it first with the water or you will create a lumpy sauce.
  6. Serve with rice or mash and low FODMAP green vegetables.