BBQ Smoked Rosemary Chicken – FODMAP/Fructose Friendly & Gluten Free

BBQ Smoked Rosemary Chicken

If you’re after a recipe for juicy chicken that feeds 10-12 adults (per two chooks) and frees up space in the oven for other dishes, then look no further!

This method of cooking chicken requires some advanced planning but it consistently delivers moist meat that is still tasty the next day. I love leftovers and this recipe always gets a work out every summer, as it’s perfect for barbeques. You can’t beat that!

BBQ Smoked Rosemary Chicken

Serves 5-6 adults, as part of a main.

  • 1 chicken, approx. 2.5-3.0 kg (5.5-6.0 lbs)
  • 1 batch of a basic brine
  • 1 handful of rosemary sprigs
  • 1 large handful of wood chips of your choice for smoking – we use hickory
  • 1.0 litre water
  • Other equipment – BBQ, coals, disposable baking tray, meat thermometer

Step 1: Brine the Chook

Clean and remove the skin from the chicken before spatchcocking it and cutting shallow slits in the flesh. Then, follow these instructions to make enough brine for your chicken; a typical chicken will need one batch of the brine, extrapolate how much you’ll need from there.

Submerge the chicken in the brine and refrigerate it (or use an Eski/cooler with ice) for 3-4 hours. The temperature needs to stay at or below 3 C/38 F.

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Step 2: Prepare the Chook and BBQ

About 30 minutes before you remove the chicken from the brine, get your BBQ started and put the wood chips in water to soak (this prevents them from drying out and burning too quickly later on). I say 30 minutes, because that is how long it takes our coals to light properly. Once the coals have been lit, push them to one side and place the disposable baking dish on the other side and fill it with the 1.0 L of water.

When the chook is ready to come out, thoroughly rinse the brine off the chicken, lightly rub it with some melted butter or olive oil and then place the rosemary in the slits you cut earlier.

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Step 3: BBQ the Chook

Sprinkle the soaked hickory wood chips over the coals (give them a shake, first, to get rid of excess water that would extinguish the coals) and then place the grill on top. Arrange the chickens so that they are on top of the water bath, being indirectly heated by the coals. Put the lid on and half open the vents at the bottom and top of your BBQ (if you have them, as out kettle style BBQ does), to allow air flow to keep the coals burning. You will probably need to add some more coals halfway through, which will light on their own, to maintain the temperature inside the BBQ at 105 C/220 F.

Keep an eye on it but it should take about two and a half hours until it’s done, more (around four hours) if you haven’t spatchcocked it. The hallmarks of a “done” chook include an internal temperature of 85 C/185 F, juices running clear and a nicely browned surface. It’s best to make sure it has all of these.

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Step 4: Serving the Chook

Divide the chook into four parts – two each of the maryland and breast/wing segments, or eight parts – two each of the breast, wing, thigh and drumstick.

Serve with dipping sauces of your choice (I like this capsicum dip or a little BBQ sauce) and the rest of your BBQ spread. Yum!

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Warm Chicken Caesar Salad – Low FODMAP & Gluten Free

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Chicken Caesar Salads are a good protein fix with minimal carbohydrates (if that’s important for you), if you pick out or omit the croutons. You don’t need much of the dressing at all – a little goes a long way, unless you like a soppy salad – so it’s relatively healthy, too, if you make it at home and know what’s in it.

The other thing I love about Caesar salads is that they make it easy to cater for differing dietary requirements, considering all I have to do is make two bowls, one with gluten free croutons and the other with wheat and the sauce can be shared among them. Easy peasy!

For other delicious low FODMAP recipes and science-based resources, simply sign up in the top right corner to receive an email whenever something is published – no spam ever.

FODMAP Notes

  1. Garlic infused oil is low FODMAP if there are no flecks of garlic flesh in the bottle. I currently use Nicer Food’s garlic infused oil and previously used the Cobram Estate garlic infused olive oil (when I lived in Australia).
  2. Fish sauce can be safe – make sure it’s basic and contains only water, anchovy (fish) extract, salt and sugar.
  3. Mustard seeds/powder is safe in 1 tsp. serves.
  4. Make sure you use real mayonnaise – both for the superior flavour and because it’s low FODMAP. Many sweetened mayo’s might contain high FODMAP ingredients, so check the nutritional panel to see what’s in it.
  5. Worcestershire sauce is safe in 2 tbsp. serves, use a gluten free variety if required. Make sure the ingredients don’t include fruit juice concentrates.
  6. Parmesan cheese is a low in lactose (as are most other dry/aged cheeses), so is safe on the low FODMAP diet.

Warm Chicken Caesar Salad

Serves 6 as a side dish.

Caesar Salad Dressing

  • 1 tbsp. garlic infused olive oil
  • 2 tspn. fish sauce
  • Juice from half a lemon, or approx. 2 tbsp. lemon juice
  • 2 tspn. pure mustard powder
  • 1 cup real mayonnaise
  • 1 tspn. Worcestershire sauce, gluten free if required
  • 1/2 tspn. sea salt
  • 1/2 tsp. ground black pepper
  • 1/2 cup freshly grated Parmesan cheese

Combine all ingredients. Simple as that and infinitely more tasty than store-bought Caesar salad dressing.

Chicken Caesar Salad

  • 3 large chicken breasts
  • 1 tbsp. sea salt
  • 1 tbsp. ground black pepper
  • Water to cover chicken breasts
  • 3 slices GF bread, toasted
  • 1 head romaine lettuce
  • 1/4 cup freshly grated Parmesan cheese
  • 1/3 cup Caesar dressing (from above)

Brine the chicken breasts for 30 minutes to an hour. Simply cover them in the water with 1 tbsp. sea salt and 1 tbsp. ground black pepper dissolved in it. This helps to keep your chicken moist while it cooks later on; you can really taste the difference.

Slice your chicken breasts in two along the middle/horizontal plane, to ensure even and quicker cooking.

Pan sear the chicken to give them a slightly crisp texture, and so that they are cooked through. Cooked chicken should “bleed” clear fluids when sliced, and not look at all pink on the inside.

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Meanwhile, wash and shred the lettuce and grate the Parmesan cheese. I never used to grate my own Parmesan cheese but I am now a convert. Who knew Parmesan cheese didn’t have to be rock hard and almost tasteless?!

Toast the GF bread (if you want to include croutons) and dice them into 1 cm cubes.

Mix the dry ingredients together and then slowly dollop the dressing through and combine. You may or may not need the entire 1/3 cup, or you might need more, depending on how much dressing you like on your salad. Alternatively, serve the dressing on the side so people can add to their own taste.

Makes enough to serve 4 adults.

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