Low FODMAP peanut chicken with rice
I love trying to make a low FODMAP version of a recipe that I used to eat a lot in the past. This is a recipe that we used to make from a package called chicken siam.
Chicken in sweet soy sauce with vegetables and cashews. I exchanged the cashews for peanuts and made low FODMAP peanut chicken with rice. A simple and yummy rice dish!
The ingredients of the low FODMAP peanut chicken with rice
I choose the following ingredients for my peanut chicken with rice:
- Chicken thigh: I choose to use pieces of chicken thigh in this recipe because I find it slightly more flavourful than normal chicken breast, but you can also use chicken breast if you want.
- Vegetables: for vegetables I choose to use broccoli, bean sprouts and bell pepper (up to 75 gram per serving, contains fructans).
You can also add other kinds of vegetables, such as Chinese cabbage (low FODMAP up to 75 g per serving, contains fructans), leek (only the green part), bok choy (low FODMAP up to 75 g per serving, contains sorbitol) or carrot (unlimited low FODMAP). Next to that, I also used the green part of spring onion for garnish.
- Nuts: the recipe that I used to make contains cashew nuts. Cashew nuts are not low FODMAP, therefore I used chopped peanuts instead.
- The sauce: I made the sauce from sweet soy sauce, normal soy sauce, corn starch and a little bit of water.
Choose a gluten-free (sweet) soy sauce if you have to eat strictly gluten-free. For the low FODMAP diet, a little bit of wheat is no problem, so you can also use normal soy sauce.
Low FODMAP peanut chicken with rice: chicken in soy sauce with a lot of veggies. Fresh ingredients. Gluten-free and lactose-free
- 150 g (3/4 cup + 1 tbsp) white rice
- 1 cm (0.4 inch) fresh ginger
- 200 g (7 oz) chicken thigh
- 150 g (5.3 oz) broccoli
- 150 g (5.3 oz) bean sprouts
- 1 green bell pepper*
- 2 tbsp soy sauce**
- 1 tbsp sweet soy sauce*
- 2 tsp corn starch
- 1 tbsp water
- 2 stalks of spring onion, only the green part
- A handful of unsweetened peanuts
- Boil the rice according to the instructions on the package. Boil the broccoli for 5 minutes. I usually add the broccoli to the rice after a few minutes, so I only have to use one pan.
- Grate the ginger and cut the red bell pepper into small pieces.
- Heat some olive oil in a frying pan and fry the ginger for two minutes. Add the chicken thigh and fry until cooked.
- Add the bean sprouts and red bell pepper and fry for a few minutes. Drain the broccoli and add this to the pan.
- Mix for the sauce soy sauce, sweet soy sauce, corn starch and water together and heat trough.
- Serve the chicken siam with the white rice and garnish with peanuts and rings of spring onion.
*Bell pepper has been retested in 2022 and is now limited low FODMAP. Green bell pepper is low FODMAP in the largest quantity: 75 gram per serving. Therefore I advise using green bell pepper.
**Choose gluten-free soy sauce and sweet soy sauce if you have to eat strictly gluten-free. For the low FODMAP diet a little bit of wheat doesn’t matter, so you can also use normaal (sweet) soy sauce.
- Prep Time: 25 min
- Category: Diner
- Method: Cooking
- Cuisine: Thai
- Serving Size: 1 serving (1/2)
- Calories: 576
- Fat: 15
- Carbohydrates: 70
- Fiber: 10
- Protein: 39
Keywords: peanut, chicken, rice, FODMAP
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