Serves 2 - 3
Low Histamine
2 fresh chicken breasts or thighs (skin-on or skinless, boneless—never pre-marinated or frozen)
1½ tbsp olive oil
1/2 tsp sea salt
1/2 tsp ground turmeric
1 tsp fresh thyme, oregano, or basil, chopped
Optional 1/2 tsp fresh grated ginger
1 zucchini, sliced into rounds
1 carrot, chopped
1 sweet potato, peeled and cubed
1 small red onion, cut into wedges (optional if tolerated)
1 tbsp olive oil
Pinch of sea salt
1 tsp fresh rosemary or thyme
1. Marinate the Chicken (briefly):
- In a bowl, coat chicken with olive oil, salt, turmeric (if using), herbs, and ginger.
- Let sit at room temperature for 10–15 minutes while you prep the veggies. (Avoid long marinades to keep histamine low.)
2. Roast the Vegetables:
- Preheat oven to 200°C
- Toss all vegetables with olive oil, salt, and rosemary or thyme.
- Spread in a single layer on a baking tray.
- Roast for 25–30 minutes, flipping halfway, until golden and tender.
3. Grill the Chicken:
- Heat a grill pan or outdoor grill over medium heat.
- Grill chicken for 5–6 minutes per side, or until fully cooked and juices run clear.
- Let it rest just briefly (1–2 minutes max) before slicing.
4. Serve:
- Plate grilled chicken with a generous serving of roasted vegetables.
- Garnish with fresh herbs if desired.
Always use fresh, same-day poultry (no leftovers or precooked meat).
Use only fresh herbs and gentle spices like turmeric and ginger.
Avoid reheating—this meal is best fresh.
