Low FODMAP Chicken in Peanut Sauce
This Thai-inspired Low FODMAP peanut chicken is perfect for those nights you feel like having a takeout experience. It is quick and easy to make and tastes just like something you would order from the local thai restaurant.
Eating a Low FODMAP diet doesn’t have to be boring, we promise this dish will make it on to your list of regulars as it uses a lot of cupboard ingredients, yet is absolutely delicious!
The sauce
This sticky peanut sauce is actually pretty simple! You’ll need some peanut butter of course (you can choose either smooth or chunky) and some soy sauce, vinegar, ginger and a little coconut milk. We used a chunky peanut butter in this recipe, and the recommended serving size by Monash is 50 grams per portion (you should definitely check out their FODMAP App!) so you are well within the FODMAP limits for this dish.
Coconut milk is a great addition for many sauces on the low FODMAP diet. This is because it contains sorbitol which is one of the more unusual FODMAPs, meaning that it is fairly unlikely that it will stack with anything else you might wish to use in a sauce. Monash has recommended that the low FODMAP serving size for coconut milk is 60 grams, which is about 60 mls. Not only that but it helps add a little extra sweetness and creaminess to the sauce and it is delicious!
Protein
In this recipe we used chicken. You can use chicken breasts or thighs, and it will work out great either way. However, it will be a little juicier if you use thighs, but we happened to have chicken breasts in our freezer, so that is what we used here.
You could definitely substitute the chicken for tofu if you’re looking to make this recipe vegetarian. Just make sure to buy regular tofu and not silken tofu, as the FODMAP content is dramatically higher in silken tofu, and you might accidentally trigger unwanted symptoms!
Sides
If you want to be a little adventurous, you can skip the plain rice and go for our Low FODMAP Lime and Coriander rice instead. That is the rice we have served the dish with in the picture above. Alternatively you can opt for plain rice, but we think the lime and coriander side makes the dish extra special!
If you liked this recipe
Check out our other Asian-inspired dishes here at SimplyFODMAP.
Low FODMAP Chicken in Peanut Sauce
Ingredients
Peanut Sauce
- 2 tbsp Light Soy Sauce
- 120 ml Water
- 100 grams Peanut Butter Smooth
- 0.5 tbsp Vinegar Apple cider/Rice
- 1 inch Freshly Grated Ginger
- 100 ml Coconut Milk
Chicken
- 1 tbsp Oil
- 2 Chicken breasts or same weight in thighs
Instructions
Making the sauce mixture
- Measure out and pour all the sauce ingredients into a bowl. *
- Mix the ingredients well to make sure you don't have any lumps in the sauce.
Cooking the dish
- Cut the chicken into bite size pieces.
- Fry the chicken in the oil in a pan over medium heat until cooked through.
- Tip in the sauce mix and cook for 1-2 minutes until heated through.
- Serve with a side of cooked rice.
