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Satay Chicken Nourishing Bowl

The flavours in this low FODMAP satay chicken bowl are going to knock your socks off and make your food soul happy.

I also love how this nourishing bowl can be an any day dish. A quick lunch, a last minute dinner, or an epic salad to take to your next BBQ. So what are you waiting for? It’s time to get into the kitchen and make it.

Prep time: 15 minutes
Cook time: 10 minutes
Serves: 2

INGREDIENTS

Pan Fried Chicken
200g chicken breast
2 tbsp gluten free soy sauce
1 tbsp maple syrup
½ tbsp FODMAP friendly garlic infused oil

Salad Ingredients
½ cup edamame beans (we used frozen)
1 cup purple cabbage (finely shredded)
2 cups mesclun lettuce (or mixed salad greens, roughly chopped)
1 medium carrot (cut into match sticks)
¼ cup spring onion (green part only, finely sliced)
1 cup brown rice

Peanut Satay Dressing
3 tbsp NOGO Satay Sauce
1.5 tbsp olive oil
1 tbsp lemon juice
¾ tbsp water
¾ tsp maple syrup

Optional Ingredients
Chopped peanuts
Sprinkle of chilli flakes
2 tbsp chopped coriander 

 

METHOD

  1. If the chicken breast is really thick, then slice the breast in half horizontally. Whisk together the soy sauce, maple syrup and garlic infused oil. In a shallow bowl, pour the marinade over the chicken breast and allow to marinate while you prep the salad.
  2. Place a small saucepan of water on to boil (you’ll use this for your edamame).
  3. Thinly slice the purple cabbage, roughly chop the mesclun lettuce, cut the carrot into match sticks (or grate), and finely chop the spring onion tips.
  4. Heat the brown rice according to packet directions. Then place to one side to cool.
  5. Place a medium sized frypan over medium-high heat. Add a drizzle of oil and pan fry the chicken for 3 - 4 minutes each side until golden and cooked through.
  6. Blanch the edamame beans for 2 to 3 minutes, until tender and vibrantly green. Then drain and place to one side.
  7. Whisk together the peanut satay dressing. Taste and add more lemon juice or maple syrup as needed.
  8. Toss the salad ingredients together in two bowls, top with sliced chicken breast and drizzle with peanut satay sauce. Add a sprinkle of chopped peanuts, chilli flakes or fresh coriander as desired. Mix well and enjoy!

This recipe was developed by Alana from A Little Bit Yummy, who creates amazing low FODMAP recipes. If you love this recipe make sure you check out her FODMAP Recipe Club.