Low FODMAP Coconut Chilli Chicken Noodles with Veggies
Ingredients
MAKE GLUTEN FREEServings:
Coconut Chilli Chicken Sauce
450
chicken breast fillets
1
fresh lemongrass (peeled & finely chopped)*
1
grated/crushed ginger*
2
Thai fish sauce (nam pla)
2
crushed/pureed red chilli (mild minced chilli)*
1
water
1
coconut milk (canned)
Noodles
125
rice vermicelli noodles
1
sesame oil
Veggies
4
bok choy (pak choi) (chopped)
1
carrot
1
red bell pepper (seeds removed, cut into strips)
4
green onions/scallions (green leaves only, finely sliced)*
4
roasted peanuts (optional)*
Equipment
- medium frypan
- large saucepan
Low FODMAP Coconut Chilli Chicken Noodles with Veggies
This Asian inspired low FODMAP dish is super easy to throw together and its laksa-like sauce has a fresh lemon coconut taste with just a hint of chilli for the ultimate low FODMAP recipe.
Note on canned coconut milk: Canned coconut milk has a low FODMAP serving size, just make sure you divide the recipe into the recommended number of servings.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
Coconut Chilli Chicken Sauce
450
chicken breast fillets
1
fresh lemongrass (peeled & finely chopped)*
1
grated/crushed ginger*
2
Thai fish sauce (nam pla)
2
crushed/pureed red chilli (mild minced chilli)*
1
water
1
coconut milk (canned)
Noodles
125
rice vermicelli noodles
1
sesame oil
Veggies
4
bok choy (pak choi) (chopped)
1
carrot
1
red bell pepper (seeds removed, cut into strips)
4
green onions/scallions (green leaves only, finely sliced)*
4
roasted peanuts (optional)*
Equipment
- medium frypan
- large saucepan
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
486
Fat
23.3g
Saturates
13.5g
Protein
30.9g
Carbs
37.6g
Sugars
4.3g
Fibre
3.8g
Salt
0.4g
Iron
4.5mg
Calcium
132.8mg
Calories
486
Fat
23.3g
Saturates
13.5g
Protein
30.9g
Carbs
37.6g
Sugars
4.3g
Fibre
3.8g
Salt
0.4g
Iron
4.5mg
Calcium
132.8mg
Calories
487
Fat
23.3g
Saturates
13.5g
Protein
30.7g
Carbs
37.4g
Sugars
4.2g
Fibre
3.7g
Salt
0.4g
Iron
4.4mg
Calcium
131.9mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Prepare the chicken breast by slicing it into thin strips and put to one side. Peel outside skin off lemongrass and finely chop the centre core. Finely chop the green onions/scallions (green tips only), wash and roughly chop the bok choy, peel and slice the carrots into matchsticks, and deseed and thinly slice the red bell peppers. Place to one side.
- Place the sliced chicken breast in a large saucepan and cover with cold water (add more water if the chicken isn't completely covered). Then add the chopped lemongrass and crushed ginger. Bring the water to a rolling boil. Then turn the element down to medium-low and allow to simmer for 5 to 10 minutes, until the chicken turns white and is cooked through. This process creates the stock for your meal. Keep the stock and remove the chicken, placing it to one side for later.
- While the chicken cooks. Place the rice noodles in a bowl and pour boiling water over them. Set them aside for ten minutes before draining. Or cook according to packet directions. Rinse the noodles in warm water, drain again, and toss with a dizzle of sesame oil to stop them sticking together.
- Add the chilli puree, fish sauce, and bok choy into the stock. Now the fish sauce has a very pungent odour, which may make you lose faith in your meal… Don’t! The odour will disappear once you add the coconut milk and will taste fantastic. Cook the stock for about 2 minutes before adding the coconut milk, chicken and noodles (you set these aside earlier). Heat for another 3 minutes or until the chicken is heated through. Taste and add more chilli puree if needed.
- While you finish cooking the coconut chilli chicken, place a large frypan on to heat over medium high heat. Stir-fry the carrot matchsticks and red bell peppers for two to three minutes until tender.
- Serve the coconut chilli chicken noodles with the stir-fried veggies, top with green onions/scallions and peanuts (if desired).
Buying Tips
Check the crushed ginger does not contain garlic. Crushed ginger is grated ginger that has been preserved in a jar. You can swap it for fresh ginger if you prefer.
Fresh lemongrass is found with the fresh herbs in the chilled section of the vegetable aisle. Avoid using lemongrass paste as it often contains lactose or onion/garlic powder.
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.
Peanuts are a low FODMAP option. You can buy salted or roasted peanuts but just remember to check for high FODMAP ingredients like onion, garlic, and honey.
Crushed/pureed red chilli is just fresh red chilli that has been pureed into a paste (usually with a bit of salt and a preservative). Often you can find it in jars in the supermarket. If you can't find it, then you can replace it in the recipe using finely chopped mild red chilli.
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
