Tuesday, July 9, 2013

Low-FODMAP Chicken Chop Suey

Low-FODMAP Chicken Chop Suey  /  Delicious as it Looks

My mom used to make a version of Chicken Chop Suey when I was little. She usually made it with leftover chicken, so over time "chopy suey" became synonymous with "leftovers." There's nothing worse than leftovers when you are a kid! Fortunately, the adult me loves leftovers and chop suey, both for their ease and simplicity.

This is my low-FODMAP version of Chicken Chop Suey. While I usually don't make it with leftover chicken, you certainly could. It would be the ideal dish to add leftover roasted chicken to. It's also great for when you have a craving for Chinese food. Lots of tolerable veggies and lean chicken meat make this dish very healthy and wholesome. I find both carrots, a little celery, and water chestnuts to be very tolerable. I love the crispy, crunchy texture water chestnuts add to the dish. I hope you enjoy them too!

Low-FODMAP Chicken Chop Suey  /  Delicious as it Looks

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Chicken Chop Suey
Low-FODMAP, Gluten-Free, Dairy-Free
serves 4


4 teaspoons oil (I used grapeseed), divided

1 lb. boneless, skinless chicken breasts, cut into thin strips
salt and pepper
1 clove garlic, smashed but kept whole (used only to season oil, to be removed later)
1 rib celery, thinly bias-cut
3 small carrots, peeled and thinly bias cut
1 1/2 cups Low-FODMAP Chicken Broth/Stock
1/4 cup gluten-free tamari sauce
1 tablespoon dry sherry (optional)
2 tablespoons cornstarch
1 - 5 oz. can sliced water chestnuts, drained
2 green onions (green parts only), thinly sliced

  1. Heat 2 teaspoons oil in a large skillet or wok over medium-high heat. Season chicken strips with salt and pepper. Stir-fry chicken until no longer pink inside (about 5 to 6 minutes). Remove chicken from skillet and set aside.
  2. Add the remaining 2 teaspoons oil to skillet. Stir-fry the garlic, celery and carrots until crisp-tender (about 3 to 4 minutes) over medium-high heat. Remove garlic clove and discard.
  3. Reduce heat to low. Stir in the chicken broth. In a small bowl, combine the tamari sauce, dry sherry and cornstarch. Slowly add the tamari mixture to the skillet while stirring constantly. Add the chicken back to the the skillet, along with the water chestnuts. Simmer mixture until thick and bubbly and vegetables are cooked to desired tenderness. Serve over rice with green onions sprinkled on top.


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  2. Sauteeing the celery and carrots in the same oil as the actual garlic clove would make this not low fodmap.