Ingredients


For the pulled chicken

1 tsp smoked paprika

1 tsp freshly ground black pepper

½ tsp salt

4 chicken legs

For the barbecue sauce

6 tbsp tomato ketchup

3 tbsp maple syrup

1½ tbsp Worcestershire sauce

To serve

Gluten free rolls or baked potatoes

Salad


Method


Preheat the oven to 180C/160C Fan/Gas 4. Line the base and sides of a baking tray with aluminium foil. In a bowl, mix together the paprika, black pepper and salt until well combined. Put the chicken legs on a chopping board and carefully score the skin of each leg 5-6 times using a sharp knife.

Roll the scored skin of each chicken leg in the salt and paprika mixture, pressing down to coat evenly. Place the spiced chicken legs on the prepared baking tray. Bake the chicken in the oven for 1 hour.

Meanwhile, for the barbecue sauce, in a bowl, mix together all of the barbecue sauce ingredients until well combined.

Remove the chicken from the oven and increase the oven temperature to 220C/200C Fan/Gas 7.

Brush the chicken legs all over with the barbecue sauce, then return the chicken and potatoes to the oven and continue to cook for a further 12-15 minutes, or until the potatoes are tender and the chicken is cooked through with sticky, dark-brown skin. (The chicken is cooked through if the juices run clear when the meat is pierced with a skewer in the thickest part, and no trace of pink remains.)

Just before serving, shred the chicken meat using two forks to pull the meat apart. Discard the bones, but keep the skin (thinly slice it with a sharp knife if you cannot shred it). Serve the pulled barbecue chicken with gluten free rolls or baked potatoes alongside.


Recipe adapted from: Good Food

Recipes IBS Sano - Low FODMAP Recipes - Logo Background Gluten Free and Low FODMAP Recipe - Pulled chicken with barbecue sauce
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