Sweet and Sour Chicken {Low Fodmap and GF}

Image credit: simplyrecipes.com

Image credit: simplyrecipes.com

4 skinless chicken breasts

1 cup water

1⁄3 cup rice wine vinegar

1⁄3 cup brown sugar

1 tbsp wheat free soy sauce

1 tbsp  cornstarch

1⁄4 tsp  hot pepper flakes

1 red pepper, cut into strips

1 yellow pepper, cut into strips

1 tsp ginger

14oz can pineapple chunks

1⁄3 cup cashews (optional)

In a small bowl, combine 1⁄2 cup of water, vinegar, honey, soy sauce, cornstarch, ginger, and pepper flakes. In a nonstick skillet with 1⁄4 cup of water, cook chicken breast (or microwave). Cut into small pieces and set aside. In same skillet, add peppers and 1⁄4 cup of water. Simmer until peppers are crisp-tender. Add chicken, pineapple and sauce to skillet and stir-fry. Bring to boil and add more cornstarch if necessary to thicken sauce.

Spoon out onto a platter and sprinkle with cashews. Serve with rice. Makes 4 servings

A Note About Garlic

I find there is a bit of confusion amongst experts regarding whether garlic powder is tolerable on a low fodmap diet.  I read on Standford University Medical Center’s handout for the low fodmap diet that garlic powder is okay but fresh garlic is not. Other experts say no garlic except garlic infused oil. Personally, I’ve used garlic powder and been okay.  If you want to add garlic to this dish, you can do so with a little bit of garlic infused oil:  cook a garlic clove in a bit of oil until the garlic is browned, remove garlic, add oil to this dish.  Here is a recipe to make garlic infused oil in bulk:  http://fructosefreeme.com/2012/03/29/garlic-infused-olive-oil-that-keeps-for-months

Posted on April 10, 2014, in chicken, gluten free, Low Fodmap, lunch, Main Dishes, wheat free and tagged , , , , , . Bookmark the permalink. 2 Comments.

  1. This looks wonderful! I just started eating low-FODMAP too- thanks for the recipe idea!

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