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Low FODMAP Instant Pot Whole Chicken One-Pot Meal (Paleo, Whole30)


  • Author: Gail
  • Total Time: 55 minutes
  • Yield: 4 servings 1x

Description

Create an entire rotisserie style chicken dinner in one pot with this easy Low FODMAP Instant Pot Whole Chicken One-Pot Meal recipe including a flavorful, fall-off-the-bone tender chicken, melt-in-your-mouth red potatoes and green beans. Paleo and Whole30 compliant.


Ingredients

Units Scale

Low FODMAP Whole Chicken:

  • 3-4 pound whole chicken, giblets removed
  • 2 1/2 tablespoons garlic-infused olive oil *
  • 1 tablespoon fresh thyme leaves or 1 teaspoon dried thyme
  • 2 teaspoons dried chives
  • 1 1/2 teaspoons sweet paprika
  • 1/2 teaspoon smoked paprika
  • 2 1/2 teaspoons salt
  • 1 teaspoon ground black pepper
  • 1 cup low FODMAP chicken bone broth (Paleo & Whole30 compliant)

Potatoes:

  • 1 pound red potatoes, cut into 1/2 inch pieces

Green Beans:

  • 1/2 pound frozen fine green beans, left in the freezer until ready to go in the pot**
  • Salt and freshy-ground pepper (to taste)
  • 1/2 tablespoon ghee or olive oil

Instructions

  1. If you are unsure of the weight of your chicken, use a kitchen scale to find out its weight. Pat the exterior of the chicken dry with paper towels (do not rinse).
  2. Press “Sauté” on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. While the Instant Pot is heating up, in a small bowl, whisk together garlic-infused olive oil and chicken spices thyme through black pepper. Using a silicone basting brush, coat the breast-side of the chicken with half of the spice mixture, coating the skin as well as pushing the mixture underneath the skin on the breasts.
  3. Once the display on the Instant Pot reads “Hot,” place the chicken, breast side down, into the Instant Pot, and set a timer for 2 minutes. While searing, use a basting brush to coat the back side of the chicken with the rest of the spice mixture. Once 2 minutes are up, sear the leg sides and back of chicken for 1 minute each, rotating with tongs.
  4. Once seared, hit “Cancel” on the Instant Pot and remove the chicken to a plate. Pour chicken bone broth into the pot and scrape the bottom clean with a plastic spoon. Place the Instant Pot trivet into the pot and place the chicken on top, breast side up. Use a spatula to scrape from the plate any leftover juices from the chicken into the pot (leave no flavor behind!). Close the lid and set the pressure release valve to “Sealing.” Press the “Poultry” button on the Instant Pot and set timer for 22 minutes for a 3-pound chicken and 30 minutes for a 4-pound chicken.
  5. While the chicken is cooking, chop the potatoes. Once the cooking cycle has completed, quick release the pressure. Using the trivet and hot pads, remove chicken from the pot to a clean plate, keeping it on top of the trivet. Carefully add potatoes to the broth and spread evenly in one layer at the bottom of the pot. Put the chicken back into the pot, placing the trivet directly on top of the potatoes.
  6. Spread 1 foot of tin foil on a clean surface lengthwise. Place green beans on top of the foil, lined up in the same general direction (see photo above for reference). Sprinkle with salt and pepper (to taste) and drizzle with ½ tablespoon ghee. Wrap beans in the foil to create a pouch so that the foil is sealed but that there is no foil overlapping any of the sides; in other words, the beans should be wrapped in one layer of foil on all sides. Using a fork, poke the foil pouch 6 times on each side with the holes relatively evenly spaced (see photo above). Place the pouch on top or slightly to the side of the chicken (depending on how large your chicken is), ensuring that it is not obstructing the vent pipe on the lid of the Instant Pot (it shouldn’t even come close, but check, just to be safe). Close the lid, set pressure release valve to “Sealing,” hit the “Pressure Cook” or “Manual” button, and set timer for 2 minutes.
  7. Once the cooking cycle completes, quick release the pressure. Open the lid and carefully remove foil pouch of beans with a clean set of tongs, and place on a plate or in a bowl to cool. Remove chicken using the trivet and hot pads and place on a cutting board. Insert an instant read thermometer in the thickest part of one of the chicken's thighs, careful not to touch the bone. The chicken's temperature needs to be at least 165° F (75° C) to safely consume.
  8. Use a slotted spoon to remove the potatoes to a serving bowl. Cover to keep warm. Optionally (but highly recommended), put the chicken drippings through a fat separator and then in a gravy boat or measuring cup to pour over the chicken and potatoes.
  9. Carve the chicken and serve with the potatoes, beans and drippings.

Notes

  • *If you aren't worried about FODMAPs, you can use regular olive oil and add 1 teaspoon garlic powder to the seasoning mixture instead of garlic-infused olive oil.
  • **Green beans can be problematic for some people concerned with FODMAPs, but the Monash University Low FODMAP Diet App lists green beans as tolerable by most individuals with IBS in servings of 15 beans (75 grams) or less.
  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Category: Dinner
  • Method: Instant Pot
  • Cuisine: American

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