Low FODMAP Moroccan Chicken Salad with Orange Dressing
Ingredients
MAKE GLUTEN FREEServings:
Moroccan Chicken
250
chicken breast fillets (skinless)
0.5
garlic infused oil*
0.25
ground cumin*
0.25
ground coriander*
0.5
paprika*
0.125
ground turmeric*
0.125
ground ginger*
0.125
white sugar
1
salt & pepper
Orange Dressing
2
olive oil
1
freshly squeezed orange juice*
0.5
pure maple syrup*
0.5
red wine vinegar
0.25
salt
1
black pepper*
Salad
150
cucumber (diced)
64
red bell pepper (deseeded & diced)
60
assorted lettuce leaves (mesclun salad)
1
medium imperial mandarin (peeled & separated)
Equipment
- medium frypan
- 500ml mason jar
Low FODMAP Moroccan Chicken Salad with Orange Dressing
This low FODMAP Moroccan inspired chicken salad is quick and easy to throw together. Each serve fits perfectly into a 500ml mason jar (preserving jar), which makes it super convenient to take to work!
If possible cook the chicken the night before so it is completely cool before you put it in the jars – this will stop the salad from wilting. Make sure you keep the salad cool to keep it fresh (frozen chiller pads are great for this, if you don’t have access to a fridge).
The flavours in the spice mix are inspired by the spices found in premade Moroccan spice mixes. Unfortunately most premade Moroccan seasonings contain onion or garlic, so this recipe uses a safe blend of FODMAP friendly spices.
This yummy recipe featured in my low FODMAP cookbook! Check out The Gut Friendly Cookbook now.
Recipe update: Please note that this recipe was updated on the 29th of September 2022 after Monash University changed the serving size recommendation for red pepper/capsicum and mandarins.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Moroccan Chicken
250
chicken breast fillets (skinless)
0.5
garlic infused oil*
0.25
ground cumin*
0.25
ground coriander*
0.5
paprika*
0.125
ground turmeric*
0.125
ground ginger*
0.125
white sugar
1
salt & pepper
Orange Dressing
2
olive oil
1
freshly squeezed orange juice*
0.5
pure maple syrup*
0.5
red wine vinegar
0.25
salt
1
black pepper*
Salad
150
cucumber (diced)
64
red bell pepper (deseeded & diced)
60
assorted lettuce leaves (mesclun salad)
1
medium imperial mandarin (peeled & separated)
Equipment
- medium frypan
- 500ml mason jar
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
375
Fat
21.3g
Saturates
3.2g
Protein
30g
Carbs
16.3g
Sugars
10.9g
Fibre
2.7g
Salt
0.5g
Iron
1.7mg
Calcium
59.3mg
Calories
375
Fat
21.3g
Saturates
3.2g
Protein
30g
Carbs
16.3g
Sugars
10.9g
Fibre
2.7g
Salt
0.5g
Iron
1.7mg
Calcium
59.3mg
Calories
375
Fat
21.3g
Saturates
3.2g
Protein
30g
Carbs
16.3g
Sugars
10.9g
Fibre
2.7g
Salt
0.5g
Iron
1.7mg
Calcium
59.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Cut the chicken breast into cubes. Mix the garlic infused oil, cumin, coriander, paprika, turmeric, ground ginger, and white sugar together in a bowl. Then mix it through the chicken until the chicken is well coated. Season the chicken with salt and pepper.
- Heat a non-stick frypan over medium-high heat. Once hot add the diced chicken. Stir-fry the chicken for 3 to 4 minutes until the chicken is golden brown and cooked through. Place aside to cool. If possible do this step the night before, and allow the chicken to cool in the fridge.
- Make the orange dressing. Squeeze the juice out of the orange. Then mix together the olive oil, orange juice, maple syrup, red wine vinegar and salt. Season with a couple of grinds of black pepper.
- Prepare the salad ingredients. Peel and slice the cucumber. Deseed and dice the red bell peppers. Peel and separate the mandarins.
- If using mason jars, then place the salad ingredients into the jars in this order: orange dressing, red bell peppers, cucumber, chicken, lettuce leaves, and mandarin. Or place the ingredients in a bowl.
- If taking to work make sure you keep the mason jar upright, so the dressing doesn't spill and keep the salad chilled so it stays fresh.
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.
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Make your orange juice and orange zest from fresh oranges.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices 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
