Tuesday, January 2, 2018

Low-FODMAP Sesame Chicken

Low-FODMAP Sesame Chicken  /  Delicious as it Looks

I recently made this Healthy Sesame Chicken recipe from Genius Kitchen (formerly known as Food.com) and thought it was so delicious. I had to share it, especially because all it took to make it low-FODMAP was one change: replacing the flour with gluten-free flour.

Low-FODMAP Sesame Chicken  /  Delicious as it Looks

I made a few additional changes, like cooking the chicken in canola oil (I'm not afraid of a little satiating and healthy fat!) and doubling the sesame oil (it is sesame chicken after all). I made sure to brown the chicken well because it adds so much flavor. I served it over rice and with some red bell pepper and broccoli florets. Enjoyed with some hot tea, it made a wonderfully balanced and nutritious meal. Try it for lunch or dinner!

Low-FODMAP Sesame Chicken  /  Delicious as it Looks

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Sesame Chicken
Low-FODMAP, Gluten-Free, Dairy-Free
serves 4


1/4 cup gluten-free all-purpose flour blend (such as my flour blend)
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1 1/2 pounds boneless, skinless chicken breasts (cut into thin strips against the grain)
2 tablespoons canola oil
1/4 cup reduced-sodium soy sauce or gluten-free tamari
1/4 cup granulated sugar
2 tablespoons toasted sesame seeds
1 teaspoon toasted sesame oil
1/4 cup fresh chopped chives

  1. In a large resealable plastic bag, combine the flour blend, salt and pepper. Add the chicken breast strips and shake well to coat.
  2. Heat the canola oil in a large non-stick wok or skillet over medium-high heat. Add the chicken and brown well, about 3 to 4 minutes a side.
  3. Reduce heat to medium and transfer chicken to a plate and set aside. Add the soy sauce and sugar to the wok or skillet and stir and cook until sugar is dissolved. Stir in the sesame seeds and sesame oil. Add the chicken back into the pan and toss gently to coat. Remove from heat, stir in the chives and serve.
Adapted from Genius Kitchen: Healthy Sesame Chicken

    Low-FODMAP Sesame Chicken  /  Delicious as it LooksLow-FODMAP Sesame Chicken  /  Delicious as it Looks

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