Low FODMAP Sticky Chinese Chicken Bake
Low FODMAP Sticky Chinese Chicken Bake
This delicious low FODMAP sticky Chinese chicken bake is sure to be a hit with the whole family!
How to replace low FODMAP pumpkin: If you can’t find low FODMAP squash/pumpkin then use the same amount of parsnip or sweet potato instead.
Ingredients
Make gluten freeChinese Chicken Thighs with Sticky Rice
lemon zest
FODMAP
fresh lemon juice
FODMAP
soy sauce
FODMAP
pure maple syrup
FODMAP
garlic infused oil
FODMAP
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.
grated/crushed ginger
FODMAP
leek (green leaves only, finely chopped)
FODMAP
low FODMAP chicken stock
FODMAP
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Learn moreMethod
- Preheat the oven to 190ºC (375ºF) bake function. Grease a deep oven dish with oil.
- 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.
- 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.
- 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.
- 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).
- 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.
- 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.
- Serve the Sticky Chinese Chicken Bake hot and garnish with fresh cilantro if desired.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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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
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 she f... Read more
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