Low FODMAP Crispy Salt and Pepper Chicken with Asian Salad
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.
Ingredients
Make gluten freeCRISPY 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.
dried chilli flakes
FODMAP
ASIAN SALAD
green onions/scallions (green leaves only, finely sliced)
FODMAP
sesame seeds (lightly toasted)
Gluten Free
PAN-FRIED BOK CHOY
grated/crushed ginger
FODMAP
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Learn moreMethod
- 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!
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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