Low FODMAP Sticky Chinese Chicken Bake

Low FODMAP Sticky Chinese Chicken Bake
Dietitian
Reviewed

Ingredients

MAKE GLUTEN FREE

Servings:

Chinese Chicken Thighs with Sticky Rice

600   boneless chicken thighs
1   lemon zest*
2   fresh lemon juice*
4   soy sauce*
4   pure maple syrup*
1   garlic infused oil*
1   crushed ginger*
240   carrot (peeled & diced)
240   Japanese pumpkin (Kabocha squash or Buttercup squash) (or use parsnip)
3   water
1   neutral oil (rice bran, canola, sunflower)
262.5   long grain white rice or basmati rice
80   leek (green tips only, roughly chopped)*
625   low FODMAP chicken stock*
1   black pepper*
180   green beans (cut into pieces)
3   fresh cilantro (to serve)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large frypan
  • large deep oven dish
  • small saucepan

Low FODMAP Sticky Chinese Chicken Bake

Last updated Jun 30th, 2021

PREP IN 20 MIN
COOKS IN 40 MIN
SERVES 4

BY Alana Scott
DIETITIAN REVIEWED BY Kate Watson (RD)
FEATURED IN Dinner

This delicious low FODMAP sticky Chinese chicken bake is sure to be a hit with the whole family! Just a quick note that we updated this low FODMAP recipe on 21 December 2017 to make the chicken even more delicious.

How to replace low FODMAP pumpkin: If you can’t find low FODMAP squash/pumpkin then use parsnip or sweet potato instead. Just make sure you keep to the low FODMAP serve for sweet potato which is 70g (1/2 cup) per person, otherwise it can become high FODMAP.

  • Gluten Free
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free

Ingredients

MAKE GLUTEN FREE

Servings:

Chinese Chicken Thighs with Sticky Rice

600   boneless chicken thighs
1   lemon zest*
2   fresh lemon juice*
4   soy sauce*
4   pure maple syrup*
1   garlic infused oil*
1   crushed ginger*
240   carrot (peeled & diced)
240   Japanese pumpkin (Kabocha squash or Buttercup squash) (or use parsnip)
3   water
1   neutral oil (rice bran, canola, sunflower)
262.5   long grain white rice or basmati rice
80   leek (green tips only, roughly chopped)*
625   low FODMAP chicken stock*
1   black pepper*
180   green beans (cut into pieces)
3   fresh cilantro (to serve)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large frypan
  • large deep oven dish
  • small saucepan
SHOW NUTRITION

Nutrition per serve

  • NON-DAIRY FREE
    • |
  • DAIRY FREE
    • |
  • GLUTEN FREE
Calories 615
Fat 10.9g
Saturates 1.6g
Protein 43.3g
Carbs 85.3g
Sugars 20.5g
Fibre 6.8g
Salt 1.8g
Iron 6mg
Calcium 130.3mg
Calories 615
Fat 10.9g
Saturates 1.6g
Protein 43.3g
Carbs 85.3g
Sugars 20.5g
Fibre 6.8g
Salt 1.8g
Iron 6mg
Calcium 130.3mg
Calories 615
Fat 10.9g
Saturates 1.6g
Protein 43.3g
Carbs 85.3g
Sugars 20.5g
Fibre 6.8g
Salt 1.8g
Iron 6mg
Calcium 130.3mg
  • Method
    • |
  • FODMAP tips
    • |
  • Gluten Free tips
    • |
  • Dairy Free tips
  1. Preheat the oven to 190ºC (375ºF) bake function. Grease a deep oven dish with oil.
  2. Zest the lemon. Place the lemon zest, soy sauce, maple syrup, lemon juice, garlic infused oil and crushed ginger in a small bowl. Mix well. Place the chicken thighs in a large bowl and pour over the mixture. Leave to marinate for five minutes.
  3. Prepare the pumpkin. Peel and deseed the pumpkin before cutting into small 1.5cm (0.6 inch) cubes. Peel and cut the carrots into 1.5cm (0.6 inch) cubes. Place the carrots and pumpkin pieces into a microwave proof bowl, and add the water. Cook in the microwave on high for 3 to 4 minutes until the carrot and pumpkin start to soften. Then drain.
  4. Finely chop the green leek leaves. Place the rice, leek leaves, pre-cooked pumpkin and carrot, chicken stock (make sure it’s hot) in to the oven dish. Remove the chicken from the marinade and place to one side (along with 3 tablespoons of the marinade). Pour the remaining marinade into the rice and mix well. Cover tightly with tinfoil and bake in the oven for 30 to 40 minutes, until the liquid has been absorbed and the rice is tender. Stir the dish after 30 minutes.
  5. Once the rice is in the oven. Place a large frypan over medium-high heat. Pan fry the chicken thighs for 2 to 3 minutes each side until golden brown (but not cooked through). Place on an oven tray lined with baking paper. Baste with half of the reserved marinade. Then bake in the oven for 10 minutes, baste again and cook for a further 5 minutes. Remove from the oven once the chicken is cooked through (juices should run clear).
  6. About five minutes before serving, place a small saucepan of water on to boil. Cut the green beans into bite sized pieces. Blanch the green beans for 2 to 3 minutes until bright green and tender. Then drain.
  7. Mix the green beans through the rice along with any juices from the chicken pan. Top with the Chinese chicken and season with a few grinds of black pepper.
  8. Serve the Sticky Chinese Chicken Bake hot and garnish with fresh cilantro if desired.

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.

Make sure you buy a leek that has long green leaves (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP). Once you've finished harvesting the leaves place the leek in a glass of water on a window sill and the leaves will reshoot so you can harvest them again.

Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).

Make your lemon juice and lemon zest from fresh lemon.

The amount of wheat in regular soy sauce is low FODMAP, however if you are feeling concerned you can buy gluten free soy sauce (Tamari).

Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.

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.

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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

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