Sweet & Sour Chicken

by | Dec 2020

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prep - 5 mins

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Cook - 10-15 mins

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Servings - 4

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This Low FODMAP version of sweet and sour chicken is incredibly tasty, especially if this is the sort of food you typically have to avoid. Sweet and sour chicken, is the perfect “impress me” recipe, relatively easy to throw together with some basic stock cupboard ingredients!

Macros per serving:

Cals: 309kcal
Protein: 30.6g
Carbs: 25g
Fat: 8.8g

Ingredients

  • 500g Chicken Breast
  • 60g Cornstarch
  • 100g Pineapple Chunks
  • 1 Large Egg
  • 2 tbsp Soy Sauce (Gluten Free)
    (Opt for a sweet version if possible)
  • 2 tbsp Apple Cider Vinegar*
  • 50g Ketchup/BBQ Sauce (Low FODMAP)
  • 60ml Chicken/Vegetable Stock (Low FODMAP friendly)
  • 3 Spring Onions


* Apple Cider Vinegar can be an option which for some very sensitive people, cause cause a flare up. Usually this is okay under 2 tbsp, however alternative safer options are, rice wine vinegar, or white wine.

Method

1) In a small pan prepare your sauce by mixing the vinegar, soy sauce, ketchup, chicken stock, and mix. Bring the mixture to a light boil and then reduce the heat down to a low simmer.

2) In a bowl crack your egg and break it up. Once mixed add in your chicken breast in small thumb sized pieces. Make sure to fully coat your chicken. Once coated add in your cornstarch and cover the chicken.

3) In a separate pan at a medium heat add some 1 calorie cooking spray and add in your chicken and fry, stirring every minute or so. Once 3-4 minutes have passed add in your sliced peppers, and pineapple chunks. Continue to cook this until your chicken is nicely browned and thoroughly cooked through.

4) Turn off the heat and transfer your sauce from your sauce into the chicken pan and toss everything until well coated. Add in your finely diced spring onions and lightly toss. Save a few to sprinkle on top for presentation.

Sweet & Sour Chicken

by | Dec 2020

241647~|freepik_bbq~|flat031-spatula~|

prep time - 5 mins

241473~|freepik_restaurant~|flat025-cooking~|

Cooking time - 10-15 mins

241473~|freepik_restaurant~|flat032-pasta~|

Servings - 4

241498~|freepik_webdesign~|flat029-tag~|

This Low FODMAP version of sweet and sour chicken is incredibly tasty, especially if this is the sort of food you typically have to avoid. Sweet and sour chicken, is the perfect “impress me” recipe, relatively easy to throw together with some basic stock cupboard ingredients!

Macros per serving:

Calories: 309kcal
Protein: 30.6g
Fat: 8.8g
Carbohydrates: 25g

Ingredients

  • 500g Chicken Breast
  • 60g Cornstarch
  • 100g Pineapple Chunks
  • 1 Large Egg
  • 2 tbsp Soy Sauce (Gluten Free)
    (Opt for a sweet version if possible)
  • 2 tbsp Apple Cider Vinegar*
  • 50g Ketchup/BBQ Sauce (Low FODMAP)
  • 60ml Chicken/Vegetable Stock (Low FODMAP friendly)
  • 3 Spring Onions


* Apple Cider Vinegar can be an option which for some very sensitive people, cause cause a flare up. Usually this is okay under 2 tbsp, however alternative safer options are, rice wine vinegar, or white wine.

Method

1) In a small pan prepare your sauce by mixing the vinegar, soy sauce, ketchup, chicken stock, and mix. Bring the mixture to a light boil and then reduce the heat down to a low simmer.

2) In a bowl crack your egg and break it up. Once mixed add in your chicken breast in small thumb sized pieces. Make sure to fully coat your chicken. Once coated add in your cornstarch and cover the chicken.

3) In a separate pan at a medium heat add some 1 calorie cooking spray and add in your chicken and fry, stirring every minute or so. Once 3-4 minutes have passed add in your sliced peppers, and pineapple chunks. Continue to cook this until your chicken is nicely browned and thoroughly cooked through.

4) Turn off the heat and transfer your sauce from your sauce into the chicken pan and toss everything until well coated. Add in your finely diced spring onions and lightly toss. Save a few to sprinkle on top for presentation.

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