Low FODMAP Sweet & Sour Chicken

Gluten Free option, Lactose Free, Low FODMAP, Onion and Garlic Free

This takeaway classic is full of those traditional Chinese flavors expected of the dish, and will have the whole family coming back for seconds! You can easily swap the chicken for pork, or forego battering/frying the meat entirely for a healthier option or way to refresh leftover roast meats - just skip steps 2-4 of the method and drain meat before adding to the wok.

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Low FODMAP Sweet & Sour Chicken

Yield: 4

Author: Ellen Larsen

Prep time: 15 MinCook time: 40 MinInactive time: 1 HourTotal time: 1 H & 55 M

Ingredients

• 2 tsp Brown Sugar, packed
• 3 TBSP Soy Sauce*
• 1 TBSP dry cooking Sherry
• 1 large egg yolk (or 2 small)
• 500g chicken thighs, diced into 1 inch pieces
• Cornflour to coat
• Vegetable oil for shallow frying such as Canola, sunflower or peanut.
• 3 TBSP Onion Infused Extra Virgin Olive Oil
• 227g can diced pineapple in juice
• 1/4 Cup White Vinegar**
• 1 tsp Tamarind Puree
• 1.5 TBSP Soy Sauce*
• 2 tsp Brown Sugar, packed
• 1 TBSP Tomato Puree
• 2 Low FODMAP Chicken stock cubes or Chicken broth Pods (Massel or 3 Broth Makers are my favorite Low FODMAP options)
• 1 Cup Water
• 1.5 TBSP Cornflour
• 1 Lebanese Cucumber, roughly diced
• 1 red Capsicum, diced chucky
• 1 medium Carrot, sliced into rounds
• 1 large tomato, roughly diced
• 1/2 Cup shelled Edamame (I use frozen)
• 1/2 Cup Spring Onion tops, chopped

Instructions

1. Mix the first 4 ingredients together in a medium sized bowl. Add the diced chicken and set aside to marinate for at least an hour, stirring occasionally to ensure the flavors are thoroughly soaked throughout the meat.
2. Once marinated, toss the chicken pieces in the cornflour. You want a good coating, but you really don’t need to be too fussy.
3. Pour 1 inch oil into a high edged frying pan*** and gently warm to a medium high heat. You will know the oil is hot enough to fry in by using either a skewer or a small amount of water. Don’t let the oil get too hot though! I would suggest cooking a single piece of meat first to temperature check and adjust from there if you don’t have a thermometer.
4. Gently shallow fry the battered chicken pieces in batches until the chicken is cooked through, draining thoroughly between paper towels.
5. Over a high heat, warm the Onion infused EVOO in a wok and sauté the capsicum, carrot, tomato and edamame for roughly 3 minutes.
6. Whilst your vegetables are cooking, drain and separate the pineapple, reserving the juice.
7. Mix the pineapple juice, tamarind puree, vinegar, and additional soy sauce and brown sugar and pour over the vegetables
8. Add the tomato puree and crumble in your stock/broth pod stirring in well until dissolved.
9. Blend together your cornflour and water and add to the wok. Stir until liquid boils and thickens.
10. Fold through the pineapple, cucumber, and spring onions tops, warming through, and then add the chicken.
11. Serve hot with buttered Basmati Rice and additional spring onion on top, if you wish,

Notes

*for Gluten Free option use Tamari or GF Soy Sauce

**for Gluten Free option, swap for apple cider vinegar

*** I would recommend using a wok, and a splatter guard for this purpose if you have one. I have a special older wok which I use specifically for shallow/deep frying.

https://www.chronicallyelleneats.com/main-meals/low-fodmap-sweet-and-sour-chicken

low fodmap, sweet and sour, sweet & sour, sweet and sour pork, sweet and sour chicken, chicken leftovers

dinner, main meal

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Disclaimer: This recipe was designed for 3 broth makers in exchange for gifted products and Instagram UGC.

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