Low FODMAP Bang Bang Chicken & Rice Bowls
Ingredients
MAKE GLUTEN FREEServings:
BANG BANG SAUCE
182
mayonnaise*
2
sweet chilli sauce*
1
pure maple syrup*
1
fresh lime juice
1
black pepper*
CHICKEN
600
boneless chicken thighs
1
paprika*
1
dried chives*
2
soy sauce*
1
brown sugar
1
garlic infused oil*
4
bang bang sauce (see above)
OTHER INGREDIENTS
280
long grain white rice or basmati rice (uncooked amount)
181
carrot (peeled & cut into matchsticks)
225
cucumber (cut into matchsticks)
4
radish (finely sliced)
2
green onions/scallions (green leaves only, finely sliced)*
Low FODMAP Bang Bang Chicken & Rice Bowls
We eat a lot of yummy food here, but these low FODMAP bang bang chicken and rice bowls are so good they've been on repeat!
These bowls feature sweet, sticky and slightly spicy roasted chicken thighs with rice and chopped veggies that are smothered in homemade bang bang sauce. This delicious combo creates an epic rice bowl.
Quick note on bang bang sauce - this sauce can be really spicy - we’ve made a tummy-friendly mild version of the sauce. If chilli isn’t a trigger for you, then you can increase the sweet chilli sauce or add a little splash of sriracha sauce to the recipe below.
Note on sweet chilli sauce: Monash University has tested sweet chilli sauce for FODMAPs and is low FODMAP in 2 tablespoon servings, even if it contains onion and garlic. Please check out the Monash University FODMAP Diet App for more info. The amount used in this recipe is well within low FODMAP recommendations.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
BANG BANG SAUCE
182
mayonnaise*
2
sweet chilli sauce*
1
pure maple syrup*
1
fresh lime juice
1
black pepper*
CHICKEN
600
boneless chicken thighs
1
paprika*
1
dried chives*
2
soy sauce*
1
brown sugar
1
garlic infused oil*
4
bang bang sauce (see above)
OTHER INGREDIENTS
280
long grain white rice or basmati rice (uncooked amount)
181
carrot (peeled & cut into matchsticks)
225
cucumber (cut into matchsticks)
4
radish (finely sliced)
2
green onions/scallions (green leaves only, finely sliced)*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
639
Fat
16.1g
Saturates
2.7g
Protein
39.9g
Carbs
81.4g
Sugars
17.8g
Fibre
3.2g
Salt
0.8g
Iron
5.1mg
Calcium
82.9mg
Calories
639
Fat
16.1g
Saturates
2.7g
Protein
39.9g
Carbs
81.4g
Sugars
17.8g
Fibre
3.2g
Salt
0.8g
Iron
5.1mg
Calcium
82.9mg
Calories
640
Fat
16.1g
Saturates
2.7g
Protein
39.9g
Carbs
81.4g
Sugars
17.8g
Fibre
3.2g
Salt
0.8g
Iron
5.1mg
Calcium
83mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 190ºC (375ºF). Line a baking tray with baking/parchment paper.
- Make the bang bang sauce by mixing the mayonnaise, sweet chilli sauce, maple syrup, lime juice and a couple of grinds of black pepper in a bowl. Taste and add a little bit more sweet chilli sauce to taste if you want it to have more kick. Place the sauce to one side.
- In a small bowl, mix the paprika, chives, soy sauce, brown sugar, garlic infused oil and the amount of bang bang sauce needed for the marinade.
- Place the chicken thighs in a large bowl. Pour over the marinade and toss until they are well coated (we used tongs to do this). Then, transfer to the baking tray - make sure the thighs are not touching.
- Bake in the oven for 30-40 minutes, until cooked through. If using bone-in chicken thighs give them an extra 15-20 minutes.
- Place the rice on to cook according to the packet instructions. We used the absorption method.
- Peel the carrots. Chop the carrots and cucumber into match sticks. Finely slice the radish and the green leaves of the spring onion/scallion.
- Remove the chicken thighs from the oven when they are golden and cooked through. Slice the chicken thighs.
- Assemble the Low FODMAP Bang Bang Chicken and Rice Bowls with cooked rice, chopped veggies, and sliced chicken thighs. Drizzle in the remaining bang bang sauce and garnish with chopped spring onion/scallion leaves. Enjoy!
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
According to Monash University, sweet chilli sauce, even if it contains garlic, is low FODMAP in 2 tablespoon servings. Or try making our low FODMAP sweet chilli sauce.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
The amount of wheat in regular soy sauce is low FODMAP, however if you are feeling concerned you can buy gluten free soy sauce (Tamari).
Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular). If you are a meal plan member you can also grab the recipe for our egg free mayonnaise here.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
