Low FODMAP Super Speedy Satay Chicken
Ingredients
MAKE GLUTEN FREEServings:
CHICKEN
250
chicken breast fillets (skin removed)
1
soy sauce*
1
black pepper*
2
neutral oil (rice bran, canola, sunflower)
SATAY SAUCE
3
peanut butter*
1
soy sauce*
2
boiling water
1
fresh lime juice
1
brown sugar
1
garlic infused oil*
0.5
grated/crushed ginger*
TO SERVE
104
long grain white rice or basmati rice (uncooked amount)
150
cucumber (peeled and cut into sticks)
160
bok choy (pak choi) (about 1 small bunch per 2 serves)
0.5
sesame seeds*
1
large lime (cut into wedges)
2
fresh basil (roughly torn)
Low FODMAP Super Speedy Satay Chicken
Satay lovers, this low FODMAP super speedy satay chicken recipe is for you! It’s a fun 30 minute meal which will keep the whole family happy.
It’s saucy, it’s tangy, it’s got hints of sweetness and lots of juicy chicken. The even better news is that you can throw together a creamy satay sauce in less than 3 minutes - literally all you have to do is toss the ingredients in a bowl and give them a stir. Sound good?
This recipe has your name on it! Let us know how you get on making it.
Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional.
A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free
Ingredients
MAKE GLUTEN FREEServings:
CHICKEN
250
chicken breast fillets (skin removed)
1
soy sauce*
1
black pepper*
2
neutral oil (rice bran, canola, sunflower)
SATAY SAUCE
3
peanut butter*
1
soy sauce*
2
boiling water
1
fresh lime juice
1
brown sugar
1
garlic infused oil*
0.5
grated/crushed ginger*
TO SERVE
104
long grain white rice or basmati rice (uncooked amount)
150
cucumber (peeled and cut into sticks)
160
bok choy (pak choi) (about 1 small bunch per 2 serves)
0.5
sesame seeds*
1
large lime (cut into wedges)
2
fresh basil (roughly torn)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
603
Fat
24.3g
Saturates
4.1g
Protein
40.6g
Carbs
58g
Sugars
7.5g
Fibre
4.1g
Salt
0.8g
Iron
4.7mg
Calcium
160.6mg
Calories
603
Fat
24.3g
Saturates
4.1g
Protein
40.6g
Carbs
58g
Sugars
7.5g
Fibre
4.1g
Salt
0.8g
Iron
4.7mg
Calcium
160.6mg
Calories
603
Fat
24.3g
Saturates
4.1g
Protein
40.7g
Carbs
58g
Sugars
7.5g
Fibre
4.1g
Salt
0.8g
Iron
4.7mg
Calcium
160.7mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Place the rice on to cook according to packet directions.
- Slice the chicken into strips and place in a bowl. Pour over the soy sauce and allow it to sit while you prep the veggies and satay sauce.
- Cut the lime into wedges and slice the end off the bok choy/pak choi and wash. Thinly slice the cucumber into sticks. Place to one side for later.
- Make the satay sauce by whisking together the peanut butter, soy sauce, boiling water, lime juice, brown sugar, garlic infused oil and ginger.
- Thread the chicken onto the skewers and season with black pepper.
- Heat large frypan or griddle pan over medium high heat. Add the oil to the pan then sear the chicken for 2 to 3 minutes each side until tender and cooked through. Remove from the pan. Add the bok choy/pak choi and cook for 1-2 minutes each side until tender.
- Once the rice is cooked, mix through the sesame seeds and season with a couple of grinds of salt.
- Divide the rice between the bowls. Top with sliced cucumber, grilled bok choy and the chicken skewers. Spoon over the satay sauce and serve with lime wedges and fresh basil leaves.
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.
Check the peanut butter does not contain high FODMAP ingredients like honey, high fructose corn syrup, inulin (chicory root), or agave syrup.
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).
Gluten Free Tips
Check the peanut butter is gluten free.
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.
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
