Low FODMAP Super Speedy Satay Chicken

Ingredients

MAKE GLUTEN FREE

Servings:

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   crushed ginger*

TO SERVE

104   long grain white rice or basmati rice (uncooked amount)
0.5   small cucumber
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)

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

Low FODMAP Super Speedy Satay Chicken

Last updated Sep 26th, 2021

PREP IN 10 MIN
COOKS IN 20 MIN
SERVES 2

BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED IN Dinner

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.

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

Ingredients

MAKE GLUTEN FREE

Servings:

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   crushed ginger*

TO SERVE

104   long grain white rice or basmati rice (uncooked amount)
0.5   small cucumber
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)

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

Nutrition per serve

    | |
Calories 597
Fat 24.2g
Saturates 4.1g
Protein 40.4g
Carbs 56.6g
Sugars 6.9g
Fibre 3.9g
Salt 0.8g
Iron 4.6mg
Calcium 154.6mg
Calories 597
Fat 24.2g
Saturates 4.1g
Protein 40.4g
Carbs 56.6g
Sugars 6.9g
Fibre 3.9g
Salt 0.8g
Iron 4.6mg
Calcium 154.6mg
Calories 598
Fat 24.2g
Saturates 4.1g
Protein 40.4g
Carbs 56.7g
Sugars 6.9g
Fibre 3.9g
Salt 0.8g
Iron 4.6mg
Calcium 154.7mg
    | | |
  1. Place the rice on to cook according to packet directions.
  2. 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.
  3. 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.
  4. Make the satay sauce by whisking together the peanut butter, soy sauce, boiling water, lime juice, brown sugar, garlic infused oil and ginger.
  5. Thread the chicken onto the skewers and season with black pepper.
  6. 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.
  7. 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 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.

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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: 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