Chinese food is really, really hard to eat following a low-FODMAP diet for IBS, but the diet helps me feel a lot better. However, sometimes I want some Chinese food with little effort but I can’t just order take out. I can’t add in onion, garlic or a ton of veggies, or thicken with flour. Stir frying takes a long time though, so I was looking for a quick and easy recipe.
I decided to modify a recipe I found on Sally’s Baking Addiction to meet the low FODMAP requirements but still be put in the oven and left. (Set it… and… forget it! Anyone remember those commercials?)
So gather what you need first:
- 1 tablespoon cornstarch
- 1 tablespoon room temperature water
- 1/4 cup (50g) brown sugar
- 2 Tablespoons (42g) maple syrup
- 1/2 cup (120ml) soy sauce
- 1/4 cup (60ml) cider vinegar
- 1/2 teaspoon ground ginger
- 1/4 teaspoon freshly ground black pepper
- 2 skinless boneless chicken breasts
- 1 cup fresh or canned pineapple chunks (I used shredded because its what we had on hand)
- 2 cups uncooked rice (white or brown are fine.) – prepare as you prefer.
Then assemble (you know, like the Avengers):
- Preheat the oven to 400°F (204°C). I used bake, not convection bake.
- Clean and chop chicken breasts into 1-inch cubes in a glass baking dish, any size that will fit your contents, but I used an 8×10 inch casserole dish. Pour 1 cup of pineapple over top and toss. Get in there with your hands and move it all around, just wash them later. Use the juice if using canned. In fact I prefer the canned stuff here for that reason. Set aside.
- Make the sauce.
- Make a slurry of the cornstarch and water in separate, small container. The mixture will be milk-colored but still liquid
- Combine the cornstarch slurry, brown sugar, maple syrup, soy sauce, vinegar, ginger, and black pepper together in a small saucepan over low heat.
- Simmer, and whisk occasionally.
- Bring to a boil for 1 minute.
- Turn off the heat and set aside for at least 10 minutes, allowing it to cool and thicken.
- Bake uncovered for 25 minutes or until the chicken is completely cooked through.
- Serve the chicken and pineapple with sauce from the pan poured on top over rice. Store leftovers in the refrigerator for up to 5 days.
So, the verdict?
It was eaten completely by my family, so much so that I forgot to get a picture of the final product. Though I can’t eat broccoli on the low FODMAP diet, we added a side of it for everyone else to add in. You can add whatever veggies make your family happy – peppers, green beans, green onions, carrot, etc. I would probably try this again and cut out either the maple syrup or brown sugar, it was WAY too sweet for me. However, as it was inhaled by the 3 other adults to the point of pretty much licking the pan, it must have been enjoyed.
Ease of recipe: 5/5
Mixed up the sauce in less than 5 minutes, set up the chicken while it cooled, and popped it all in the oven. Dishes were (almost) done before it was cooked, which is a great way to sit down and eat dinner.
Ease of clean up: 4/5
The sauce is a little sticky, but letting it soak while we ate fixed it just fine!
A little longer on the cooking but because I chopped up the chicken it was only 25 minutes.
A little too sweet for me and I think the sauce could have been a little thicker. Less sugary ingredients, maybe double the cornstarch or cook lower and slower.
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