Delicious Low FODMAP Sesame Chicken Recipe: A Tasty Meal for Better Digestive Health

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Low FODMAP Sesame Chicken Recipes

Understanding Low FODMAP Diet

The low FODMAP diet is a nutritional approach that helps manage symptoms of irritable bowel syndrome (IBS) and other gastrointestinal disorders. FODMAPs are short-chain carbohydrates that the small intestine poorly absorbs, leading to digestive issues in sensitive individuals. By identifying and eliminating high FODMAP foods, individuals can significantly improve their digestive health and overall well-being

Benefits of Sesame Chicken in Low FODMAP Diet

Sesame chicken is a delicious and flavorful dish that fits perfectly into a low FODMAP diet. The key is using low FODMAP ingredients and avoiding high FODMAP ones like garlic and onion. By following low FODMAP recipes, you can enjoy this tasty dish without triggering digestive issues. Sesame chicken also provides a great source of protein and pairs well with low FODMAP vegetables and grains for a balanced meal.

Classic Low FODMAP Sesame Chicken

Ingredients:

  • 4 boneless, skinless chicken breasts, cut into bite-sized pieces
  • 2 tbsp garlic-infused oil
  • 1 tbsp olive oil
  • 1/4 cup gluten-free soy sauce or coconut aminos
  • 2 tbsp cornstarch (gluten-free)
  • 2 tbsp honey
  • 2 tbsp sesame seeds
  • Salt and pepper to taste

Step-by-Step Preparation:

  1. Prepare the Sauce: In a bowl, mix together the gluten-free soy sauce (or coconut aminos), cornstarch, honey, and a pinch of salt and pepper. Stir well to combine all the ingredients.
  2. Coat the Chicken: Place the chicken pieces in a large mixing bowl and pour the sauce over them. Stir to coat the chicken evenly.
  3. Heat the Oils: In a large skillet or wok, heat the garlic-infused oil and olive oil over medium heat.
  4. Cook the Chicken: Add the coated chicken pieces to the skillet and cook until they are browned and cooked through, about 6-8 minutes. Stir occasionally to ensure even cooking.
  5. Add the Sesame Seeds: Once the chicken is cooked, sprinkle the sesame seeds over the chicken and stir to combine. Cook for another minute to allow the flavors to meld together
  6. Serve: Serve the sesame chicken hot. You can pair it with a side of low FODMAP rice or quinoa.

Nutritional Information:

One serving of classic low FODMAP sesame chicken (about 1.5 cups) contains approximately 350 calories, 35g of protein, 15g of fat, and 20g of carbohydrates, This flavorful dish is not only delicious but also packed with essential nutrients, making it a great choice for a low FODMAP diet, The sesame seeds add a nutty flavor and texture without any digestive discomfort.

Healthy Baked Sesame Chicken

Ingredients:

  • 4 boneless, skinless chicken breasts, cut into bite-sized pieces
  • 2 tbsp garlic-infused oil
  • 1 tbsp olive oil
  • 1/4 cup gluten-free soy sauce or coconut aminos
  • 2 tbsp cornstarch (gluten-free)
  • 2 tbsp honey
  • 2 tbsp sesame seeds
  • Salt and pepper to taste

Step-by-Step Preparation:

  1. Preheat the Oven: Start by preheating your oven to 400°F (200°C). This ensures that the chicken will cook evenly and thoroughly.
  2. Prepare the Sauce: In a bowl, mix together the gluten-free soy sauce (or coconut aminos), cornstarch, honey, and a pinch of salt and pepper. Stir well to combine all the ingredients.
  3. Coat the Chicken: Place the chicken pieces in a baking dish and pour the sauce over them, making sure each piece is well coated.
  4. Bake the Chicken: Place the baking dish in the preheated oven and bake for about 20-25 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (74°C). Use a meat thermometer to check for doneness.
  5. Sprinkle Sesame Seeds: Once the chicken is cooked, sprinkle the sesame seeds over the top and stir to combine.
  6. Serve: Serve the baked sesame chicken hot. You can pair it with a side of low FODMAP vegetables or brown rice.

Nutritional Information:

One serving of healthy baked sesame chicken (about 1.5 cups) contains approximately 300 calories, 35g of protein, 10g of fat, and 15g of carbohydrates, This dish is not only low in FODMAPs but also packed with essential nutrients and flavor, The sesame seeds add a nutty touch without any digestive issues.

Slow Cooker Sesame Chicken

Ingredients:

  • 4 boneless, skinless chicken breasts, cut into bite-sized pieces
  • 2 tbsp garlic-infused oil
  • 1 tbsp olive oil
  • 1/4 cup gluten-free soy sauce or coconut aminos
  • 2 tbsp cornstarch (gluten-free)
  • 2 tbsp honey
  • 2 tbsp sesame seeds
  • Salt and pepper to taste

Step-by-Step Preparation:

  1. Prepare the Sauce: In a bowl, mix together the gluten-free soy sauce (or coconut aminos), cornstarch, honey, and a pinch of salt and pepper. Stir well to combine all the ingredients.
  2. Coat the Chicken: Place the chicken pieces in a slow cooker and pour the sauce over them. Stir to coat the chicken evenly.
  3. Cook Low and Slow: Cover the slow cooker and cook on low for 4-5 hours, or until the chicken is cooked through and tender.
  4. Add Sesame Seeds: Once the chicken is cooked, sprinkle the sesame seeds over the top and stir to combine.
  5. Serve: Serve the slow cooker sesame chicken hot. You can pair it with a side of low FODMAP rice or quinoa.

Nutritional Information:

One serving of slow cooker sesame chicken (about 1.5 cups) contains approximately 300 calories, 35g of protein, 10g of fat, and 15g of carbohydrates, This dish is not only low in FODMAPs but also packed with essential nutrients and flavor, The sesame seeds add a nutty touch without any digestive issues.

Tips and Tricks

Cooking Tips

Marinating Techniques:

  • Time: Marinating chicken breast for at least 30 minutes can significantly enhance its flavor, For even better results, marinate overnight.
  • Ingredients: Use low FODMAP ingredients like gluten-free soy sauce, honey, and sesame seeds to create a flavorful marinade.

Cooking Methods:

  • Grilling: Preheat the grill to medium-high heat to ensure even cooking. Use a meat thermometer to check the internal temperature.
  • Baking: Preheat the oven to the recommended temperature and use a meat thermometer to ensure the chicken breast is cooked through.
  • Slow Cooking: Use a slow cooker for tender and flavorful chicken breast. Sear the chicken first for added flavor.

Ingredient Substitutions

Low FODMAP Alternatives:

  • Garlic and Onion: Use garlic-infused oil or onion-infused oil to add flavor without the FODMAPs.
  • Dairy: Substitute lactose-free milk or almond milk for regular milk in recipes.

Flavor Enhancers:

  • Herbs and Spices: Use fresh or dried herbs like thyme, rosemary, and oregano to add depth of flavor.
  • Citrus: Lemon juice and zest can brighten up any dish and add a refreshing twist.

Frequently Asked Questions

The low FODMAP diet helps manage the symptoms of irritable bowel syndrome (IBS) and other gastrointestinal disorders. FODMAPs are short-chain carbohydrates that the small intestine poorly absorbs, often leading to digestive issues in sensitive individuals. By reducing the intake of high FODMAP foods, this diet helps alleviate symptoms and improve digestive health.

How does sesame chicken fit into a low FODMAP diet? Sesame chicken is a delicious and flavorful dish that works perfectly in a low FODMAP diet. The key is using low FODMAP ingredients and avoiding high FODMAP ones like garlic and onion. By following low FODMAP recipes, you can enjoy this tasty dish without triggering digestive issues.

Can I use garlic and onion in these recipes? Garlic and onion are high in FODMAPs and should be avoided in a low FODMAP diet, However, you can use garlic-infused oil or onion-infused oil to add flavor without the FODMAPs. These oils are made by infusing the flavor of garlic or onion into oil, which can then be used in cooking.

What are some common low FODMAP vegetables?

Some common low FODMAP vegetables include bell peppers, carrots, cucumbers, green beans, lettuce, spinach, and zucchini. These vegetables are safe to consume in moderate amounts and can be included in a variety of dishes.

How do I know if a recipe is low FODMAP? To determine if a recipe is low FODMAP, check the ingredients list for any high FODMAP foods. Common high FODMAP ingredients to avoid include garlic, onion, wheat, lactose, and certain fruits and vegetables. Look for recipes that use low FODMAP alternatives and safe serving sizes.

Can I freeze these sesame chicken recipes? Yes, many sesame chicken recipes can be frozen for later use. To freeze, allow the cooked chicken to cool completely, then store it in an airtight container or freezer bag. Label and date the container, and freeze for up to 3 months, Thaw in the refrigerator overnight before reheating and serving.

Wrapping Up

Incorporating low FODMAP sesame chicken recipes into your diet is a delicious and nutritious way to manage digestive issues, From classic sesame chicken to healthy baked and slow-cooker options, there are plenty of variations to explore, Just remember to use low FODMAP ingredients and cooking techniques to ensure your meals are both safe and enjoyable

so Embrace the variety of flavors and cooking methods available, and don’t be afraid to experiment with new recipes, Your digestive health and taste buds will thank you!

Happy cooking, and here’s to better digestive health!

For more information on the low FODMAP diet, you can visit the Monash University Low FODMAP Diet website.

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