Low FODMAP Sweet Orange Chicken Wings
Ingredients
MAKE GLUTEN FREEServings:
Chicken Wings
1000
chicken wings
1
neutral oil (rice bran, canola, sunflower)
1
salt & pepper
Sweet Orange Sauce
1.5
orange zest*
0.25
freshly squeezed orange juice*
0.25
low FODMAP chicken stock*
1
soy sauce*
2
brown sugar
2
corn starch*
3
sesame seeds*
2
fresh cilantro (to serve, optional)
Equipment
- roasting tray
- small saucepan
Low FODMAP Sweet Orange Chicken Wings
These low FODMAP sticky orange chicken wings make the perfect plate to take to a BBQ or party! The combination of freshly squeezed orange juice, soy sauce, and sesame seeds combine to create irresistible chicken wings. In my family, we serve these as an additional meat dish at our Christmas feast.
Cooking Note: If you don't have low FODMAP chicken stock you can use the juices from the pan.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
Chicken Wings
1000
chicken wings
1
neutral oil (rice bran, canola, sunflower)
1
salt & pepper
Sweet Orange Sauce
1.5
orange zest*
0.25
freshly squeezed orange juice*
0.25
low FODMAP chicken stock*
1
soy sauce*
2
brown sugar
2
corn starch*
3
sesame seeds*
2
fresh cilantro (to serve, optional)
Equipment
- roasting tray
- small saucepan
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
321
Fat
23.8g
Saturates
6.4g
Protein
19.3g
Carbs
8.4g
Sugars
5.8g
Fibre
0.6g
Salt
0.4g
Iron
1.1mg
Calcium
46.7mg
Calories
321
Fat
23.8g
Saturates
6.4g
Protein
19.3g
Carbs
8.4g
Sugars
5.8g
Fibre
0.6g
Salt
0.4g
Iron
1.1mg
Calcium
46.7mg
Calories
321
Fat
23.8g
Saturates
6.4g
Protein
19.2g
Carbs
8.5g
Sugars
5.8g
Fibre
0.5g
Salt
0.4g
Iron
1.1mg
Calcium
46.4mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 200ºC (390ºF) bake function. Place the chicken wings in a large bowl and toss them with the neutral oil, and a few grinds of salt and black pepper. Line a large roasting tray with baking paper. Arrange the chicken wings as a single layer in the roasting tray. Bake for about 45 to 50 minutes, turn the chicken wings halfway through, and cook until the chicken wings are golden and the juices run clear.
- Toast the sesame seeds in a small frypan on medium heat (no oil needed). You need to constantly stir them, otherwise they will burn. Remove once they start to brown.
- To make the orange sauce, you first need to zest and juice the oranges. Place the zest and freshly squeezed orange juice into a small saucepan. Make the chicken stock if needed (dissolve the stock in hot water) Dissolve the corn starch into a small amount of warm water. Then add the chicken stock, corn starch mixture, soy sauce, and brown sugar to the saucepan. Stir well. Heat the sauce on low, stirring occasionally until thick.
- Dip the chicken wings into the orange sauce. Place on a plate and sprinkle with sesame seeds. Garnish with orange zest and finely chopped fresh cilantro if desired. These low FODMAP sweet orange chicken wings are a bit messy! I would recommend serving it with a bowl of lemon water and a tea towel so your guests can clean their fingers.
Buying Tips
Check that the cornflour (corn starch) is made from maize and not wheat.
Make your orange juice and orange zest from fresh oranges.
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 stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.
Gluten Free Tips
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: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
