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A bowl of low FODMAP sesame chicken, steamed mixed veggies, and brown rice

Low FODMAP Sesame Chicken


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 1x
  • Diet: Low Lactose

Description

Low FODMAP Sesame Chicken is a takeout-inspired meal featuring tender chicken pieces tossed in a savory sesame sauce made with FODMAP-friendly amounts of ingredients. Serve this supper with rice and steamed low FODMAP veggies.


Ingredients

Scale
  • ½ cup low FODMAP broth (I used ½ teaspoon Fody’s Vegetable Soup Base + ½ cup water)
  • ½ cup reduced-sodium soy sauce (or tamari for gluten-free)
  • ¼ cup packed brown sugar
  • 1 tablespoon + 1 teaspoon cornstarch
  • 1 tablespoon garlic-infused olive oil
  • 1 tablespoon rice vinegar
  • 2 teaspoons sesame seeds (toasted or raw)
  • 1 teaspoon sesame oil
  • ¼ teaspoon ground ginger
  • 12 tablespoons avocado oil (or vegetable oil)
  • 1 to 1.25 pounds boneless, skinless chicken thighs (or breasts), cut into 1-inch pieces

For serving: Cooked rice, steamed low FODMAP vegetables, sliced green onion tops (green parts only), and sesame seeds (about ¼ teaspoon per serving)


Instructions

  1. In a glass measuring cup (or small bowl), whisk together the low FODMAP broth, soy sauce, brown sugar, cornstarch, garlic-infused oil, rice vinegar, sesame seeds, and ginger.
  2. Heat avocado oil in a large skillet over medium-high heat. Once hot, add the chicken pieces. Brown the chicken on all sides and cook until the center of the chicken is no longer pink, about 8-10 minutes. Chicken is considered fully-cooked when a food thermometer inserted into the thickest part reads 165°F.
  3. Reduce heat to medium. Add the sauce and bring to a simmer. Cook, stirring occasionally, until the sauce thickens and turns glossy, about 5-7 minutes.
  4. Serve chicken warm over cooked rice and a side of steamed low FODMAP vegetables. Top with optional sliced green onion tops (green parts only) and a sprinkle of sesame seeds.

Storage: Refrigerate leftovers in an airtight container for use within three days. Freezing is not recommended.

Notes

Low FODMAP Serving: One serving (about ⅔ cup) of this recipe is made with low FODMAP amounts of ingredients. Individual tolerance may vary. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the “FODMAP Notes” section (above the recipe).

Sesame Seeds: I’ve made this with both toasted and raw sesame seeds. Toasted yield a slightly more pronounced sesame/nutty flavor.

Steamed Veggies Suggestion: For four servings, I steamed 2 cups frozen broccoli florets, 1 cup frozen carrot coins, 4 canned baby corn cobs (cut in half), and ¼ cup canned water chestnuts. The low FODMAP notes for these veggies can be found either on the Monash FODMAP App or in the “Serve this with” section in the blog post above the recipe.

  • Category: Supper, Main Dish
  • Method: Skillet, Stovetop
  • Cuisine: Asian-Inspired

Keywords: low FODMAP takeout, takeout-inspired, low FODMAP supper, low FODMAP chicken,