100g gluten free breadcrumbs

12 boneless, skinless chicken thighs

1 tbsp gluten free flour, for dusting

2 eggs, beaten with a fork

1 tbsp olive oil

100ml wholegrain mustard

4 tbsp maple syrup

1 tsp white wine vinegar

green veg or salad and potatoes, to serve (optional)

Serves - 4


Heat oven to 200C/180C fan/gas 6. Crush the gluten free breadcrumbs in a food processor or bash up in a plastic bag using a rolling pin.

Transfer gluten free crumbs to a plate. Season the chicken, toss in gluten free flour, dip into the egg, then roll in the free crumbs.

Place on a baking tray, drizzle over the oil and bake for 35 mins until crisp and tender.

In a small bowl, mix the mustard, maple and vinegar. Reserve 4 of the chicken thighs for lunch.

Serve the remaining chicken with the sauce and green veg or salad and potatoes.

Recipe adapted from: Good Food
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FODMAP Food List - Full List *We recommend the help  of a registered dietician Low FODMAP Recipe and Gluten Free Recipe - Crispy chicken with maple-mustard sauce