Low FODMAP Moroccan Chicken Salad

Ingredients

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Servings:

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

1   small cucumbers
1   red bell peppers (deseeded & diced)
60   assorted lettuce leaves (mesclun salad)
2   imperial mandarin (peel & seperate)

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

Equipment

  • medium frypan
  • 500ml mason jar

Moroccan Chicken Salad with Orange Dressing

PREP IN 5 MIN COOKS IN 10 MIN SERVES 2
BY ALANA SCOTT REVIEWED BY Kate Watson (RD)

This 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.

  • Gluten Free Option
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

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Calories 398
Fat 21.5g
Saturates 3.2g
Protein 30.6g
Carbs 21.3g
Sugars 14.6g
Fibre 4g
Salt 0.5g
Iron 2mg
Calcium 67.9mg
Calories 398
Fat 21.5g
Saturates 3.2g
Protein 30.6g
Carbs 21.3g
Sugars 14.6g
Fibre 4g
Salt 0.5g
Iron 2mg
Calcium 67.9mg
Calories 398
Fat 21.5g
Saturates 3.2g
Protein 30.6g
Carbs 21.3g
Sugars 14.6g
Fibre 4g
Salt 0.5g
Iron 2mg
Calcium 67.9mg
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  1. 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.
  2. 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.
  3. 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.
  4. Prepare the salad ingredients. Peel and slice the cucumber. Deseed and dice the red bell peppers. Peel and separate the mandarins.
  5. 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.
  6. 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 found in the oil section of your local supermarket. 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.

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