Low FODMAP Bang Bang Chicken & Rice Bowls
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.
Ingredients
Make gluten freeBANG BANG SAUCE
mayonnaise
FODMAP
Gluten Free
sweet chilli sauce
FODMAP
According to Monash University, sweet chilli sauce remains low FODMAP in 2 tablespoon servings, even if it contains small amounts of garlic. If you'd prefer to make your own, try our low FODMAP sweet chilli sauce.
Gluten Free
pure maple syrup
FODMAP
CHICKEN
garlic infused oil
FODMAP
Garlic infused oil is usually found in the cooking oil section of your local supermarket, or you can buy it online. Choose an oil that is clear and does not contain any pieces of garlic.
You can also make garlic infused oil at home by gently frying whole garlic cloves in cooking oil until they are golden and fragrant. Remove and discard the garlic before using the oil in your cooking. This is a low FODMAP way to capture garlic flavour because fructans do not dissolve into oil.
OTHER INGREDIENTS
green onions/scallions (green leaves only, finely sliced)
FODMAP
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
Send these ingredients straight to the ALBY app on your phone – auto sorted by aisle and scaled to your servings.
Learn moreMethod
- 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 carrot into match sticks and the cucumber into bite-sized pieces. 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!
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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