Low FODMAP Crispy Salt and Pepper Chicken with Asian Salad
Ingredients
MAKE GLUTEN FREEServings:
CRISPY CHICKEN
8
chicken thigh (bone in with skin)
2
garlic infused oil*
1
black pepper (coarsely ground)
1
sea salt
0.25
dried chilli flakes*
ASIAN SALAD
1
carrot (peeled & sliced into matchsticks)
0.5
bean sprouts
0.3
fresh cilantro (loosely packed)
3
green onions/scallions (green leaves only, finely sliced)*
1
fresh lime juice
1
sesame seeds (lightly toasted)*
1
large lime (cut into wedges, for serving)
PAN-FRIED BOK CHOY
250
bok choy (pak choi)
1
oyster sauce
2
sesame oil
1
grated/crushed ginger*
Low FODMAP Crispy Salt and Pepper Chicken with Asian Salad
Who doesn’t love crispy golden chicken?! This dish is sure to get you drooling. We’ve combined low FODMAP salt and pepper chicken with a super easy Asian salad and pan-fried bok choy to create a lovely meal for sharing.
This dish does have a spicy kick as we’ve used lots of freshly cracked black pepper and chilli flakes. If that’s not something you can handle, then that’s okay - we’ve got heaps of other tasty chicken recipes for you to try instead.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
CRISPY CHICKEN
8
chicken thigh (bone in with skin)
2
garlic infused oil*
1
black pepper (coarsely ground)
1
sea salt
0.25
dried chilli flakes*
ASIAN SALAD
1
carrot (peeled & sliced into matchsticks)
0.5
bean sprouts
0.3
fresh cilantro (loosely packed)
3
green onions/scallions (green leaves only, finely sliced)*
1
fresh lime juice
1
sesame seeds (lightly toasted)*
1
large lime (cut into wedges, for serving)
PAN-FRIED BOK CHOY
250
bok choy (pak choi)
1
oyster sauce
2
sesame oil
1
grated/crushed ginger*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
371
Fat
29.1g
Saturates
6.6g
Protein
21g
Carbs
8.4g
Sugars
3.1g
Fibre
2.4g
Salt
0.9g
Iron
1.9mg
Calcium
105.3mg
Calories
371
Fat
29.1g
Saturates
6.6g
Protein
21g
Carbs
8.4g
Sugars
3.1g
Fibre
2.4g
Salt
0.9g
Iron
1.9mg
Calcium
105.3mg
Calories
371
Fat
29.1g
Saturates
6.6g
Protein
21g
Carbs
8.4g
Sugars
3.1g
Fibre
2.4g
Salt
0.9g
Iron
1.9mg
Calcium
105.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 180ºC (355ºF) fan forced. Place a wire rack into a roasting tray. Place the chicken thighs skin up on the rack and pat dry with a paper towel. Brush the thighs with garlic infused oil.
- Measure the sea salt, chilli flakes and fresh ground black pepper into a small bowl. Mix well, then sprinkle evenly over the chicken thighs. Place the chicken thighs in the oven and roast for 45 - 55 minutes until the skin is crispy and the chicken is cooked through (the juices should run clear).
- While the chicken roasts make the Asian salad. Peel and slice the carrot into match sticks, rinse and drain the bean sprouts, roughly chop the fresh cilantro/coriander, and finely slice the green leaves of the spring onion/green onion. Place the carrot, bean sprouts, cilantro/coriander and spring onion/green onion into a large bowl and squeeze over the lime juice. Toast the sesame seeds in a frypan over medium-low heat for 1-2 minutes until lightly golden. Then sprinkle over the salad.
- Once the chicken is cooked, remove it from the oven and place to one side. Place a large non-stick frypan over medium heat. Slice the bok choy into quarters and add to the pan along with the sesame oil, oyster sauce and crushed ginger. Add a splash of water to the pan and cover it with a lid. Cook for 2 to 3 minutes, stirring occasionally, until the bok choy is wilted and the stems are tender. Then remove from the pan.
- Serve the crispy low FODMAP salt and pepper chicken thighs with the Asian salad, pan-fried bok choy and lime wedges on the side. 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.
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.
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.
Check your dried chilli flakes do not contain onion or garlic powder.
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: 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
