Low FODMAP Chicken Quinoa Meatballs with Teriyaki Sauce
Low FODMAP Chicken Quinoa Meatballs with Teriyaki Sauce
This low FODMAP recipe makes a simple and delicious appetizer or main meal. The chicken quinoa meatballs have tangy bursts of lime and fresh coriander, which makes them perfect to dip in my low FODMAP teriyaki sauce. To transform this into a main meal try adding some rice and low FODMAP vegetables for a tasty dinner.
Ingredients
Make gluten free(5 meatballs per serve)
Chicken Quinoa Meatballs
quinoa
FODMAP
spring onion (green leaves only, finely sliced)
FODMAP
dried chilli flakes
FODMAP
grated/crushed ginger
FODMAP
gluten free plain flour (as needed)
FODMAP
sesame seeds
Gluten Free
Teriyaki Sauce
garlic infused oil
FODMAP
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.
soy sauce
FODMAP
rice wine vinegar
Gluten Free
grated/crushed ginger
FODMAP
corn starch
FODMAP
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- Rinse the quinoa under running water using a fine mesh sieve for 40 seconds (this will help remove the bitter taste). Place the quinoa in a medium saucepan with the olive oil, and toast for 1 minute over medium high heat. Then add the water. Bring to a rolling boil. Turn down the heat to medium low and allow to simmer until cooked (about 12 to 15 minutes). Remove from heat once the quinoa is soft and the water has evaporated (you want it soft but not too wet).
- Preheat the oven to 200ºC (400ºF) fan bake function.
- While the quinoa cooks, finely chop the spring onion (green tips only), and the fresh coriander, and zest and juice the lime. Beat the egg in a small bowl. Place the minced chicken, spring onion (green tips only), fresh coriander, beaten egg, chilli flakes, ginger, sesame seeds, fish sauce, brown sugar, lime juice and zest into a large bowl. Add the quinoa once cooked. Season with a few grinds of salt and black pepper.
- Then mix until well combined. If your mixture is a bit wet add a couple of tablespoons of gluten free flour and mix through. Using clean hands roll the mixture into small (walnut size) meatballs.
- Place the meatballs on a large, lightly oiled baking tray or line it with baking paper. Bake in the oven for 18 to 20 minutes, or until all sides are golden and the meatballs are cooked through.
- Make the sauce by mixing together the soy sauce, rice vinegar, garlic infused oil, ginger, sesame oil, and water in a small saucepan. Place the saucepan over medium high heat. Dissolve the corn starch in a little bit of warm water and then mix into the sauce. Allow to thicken for 2 to 3 minutes, stirring occasionally. Taste and add more brown sugar or rice wine vinegar if needed.
- Serve the meatballs with the sauce and garnish with some spring onion (green tips only) and a sprinkle of sesame seeds.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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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
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 alongsi... Read more
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