Low FODMAP Sweet Orange Chicken Wings

Ingredients

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Servings:

Chicken Wings

1000   chicken wings
1   neutral oil (rice bran, canola, sunflower)
1   salt & pepper

Sweet Orange Sauce

1.5   orange zest*
62.5   freshly squeezed orange juice*
62.5   low FODMAP chicken stock*
1   soy sauce*
2   brown sugar
2   corn starch*
3   sesame seeds*
2   fresh cilantro (to serve, optional)

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

Equipment

  • roasting tray
  • small saucepan

Sweet Orange Chicken Wings

PREP IN 5 MIN COOKS IN 50 MIN SERVES 5
BY ALANA SCOTT REVIEWED BY Kate Watson (RD)

These low FODMAP sticky orange chicken wings make the perfect plate to take to a BBQ or party! The combination of freshly squeezed orange juice, soy sauce and sesame seeds combine to create irresistible chicken wings. In my family we serve these as an additional meat dish at out Christmas feast.

Cooking Note: If you don't have low FODMAP chicken stock you can use the juices from the pan.

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

Nutrition per serve

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Calories 334
Fat 23.9g
Saturates 6.4g
Protein 19.5g
Carbs 11.8g
Sugars 5.8g
Fibre 2g
Salt 0.4g
Iron 1.2mg
Calcium 68.3mg
Calories 334
Fat 23.9g
Saturates 6.4g
Protein 19.5g
Carbs 11.8g
Sugars 5.8g
Fibre 2g
Salt 0.4g
Iron 1.2mg
Calcium 68.3mg
Calories 334
Fat 23.8g
Saturates 6.4g
Protein 19.4g
Carbs 11.9g
Sugars 5.8g
Fibre 2g
Salt 0.4g
Iron 1.2mg
Calcium 68.1mg
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  1. Preheat the oven to 200ºC (390ºF) bake function. Place the chicken wings in a large bowl and toss them with the neutral oil, and a few grinds of salt and black pepper. Line a large roasting tray with baking paper. Arrange the chicken wings as a single layer in the roasting tray. Bake for about 45 to 50 minutes, turn the chicken wings halfway through, and cook until the chicken wings are golden and the juices run clear.
  2. Toast the sesame seeds in a small frypan on medium heat (no oil needed). You need to constantly stir them, other wise they will burn. Remove once they start to brown.
  3. To make the orange sauce, you first need to zest and juice the oranges. Place the zest and freshly squeezed orange juice into a small saucepan. Make the chicken stock if needed (dissolve the stock in hot water) Dissolve the corn starch into a small amount of warm water. Then add the chicken stock, corn starch mixture, soy sauce, and brown sugar to the saucepan. Stir well. Heat the sauce on low, stirring occasionally until thick.
  4. Dip the chicken wings into the orange sauce. Place on a plate and sprinkle with sesame seeds. Garnish with orange zest and finely chopped fresh cilantro if desired. This dish is a bit messy! I would recommend serving it with a bowl of lemon water and a tea towel so your guests can clean their fingers.

Buying Tips

Check that the cornflour (corn starch) is made from maize and not wheat.

 Make your orange juice and orange zest from fresh oranges.

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. We prefer to use Massel Chicken Stock Cube 7's (in the yellow & blue packet). This product is low FODMAP, gluten free and vegan (despite it's name) and each packet makes 7 cups of stock. This product can be brought online around the world and is available from some supermarkets.

Gluten Free Tips

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