Low FODMAP and gluten free Asian Style Honey, Lemon and Ginger Chicken

*This recipe is a low FODMAP recipe adaptation. I have adapted the original Lemon Ginger Chicken recipe from the NOSH For Busy Mums and Dads cookbook. All recipe credit goes to NOSH*

Does anyone else absolutely love Asian food? 

Asian food is one cuisine that I really miss on the low FODMAP diet. When my diet wasn’t quite so restricted, I loved heading over to the local Chinese takeaway for a delicious honey and chilli chicken but sadly I can’t do that anymore mainly because of the gluten, garlic and onions that are so often used in Chinese cuisine. 

I knew that if I ever wanted to have delicious Asian food again that I would have to make it from scratch, so I went in search of a recipe in one of my all time favourite @noshbooks cookbooks. I found a super yummy sounding recipe for Asian honey, lemon and ginger chicken in the NOSH recipe book and knew I had to try and adapt it for my diet. And boy I wasn’t disappointed. This recipe packs in so much flavour but is also so simple to make. 

The main difference with my low FODMAP adapted recipe is the omission of garlic. While you’d think this would make a massive difference to the depth of flavour, this can easily be fixed with the addition of a tablespoon of garlic oil (my saviour!!). 

Now some of you may be wondering why I haven’t chosen to take out the honey as its not a low FODMAP ingredient. Well, according to the MONASH university food app, honey is low FODMAP in portion sizes of 1 teaspoon. While this recipe calls for a tablespoon of honey, this will be split into 4 portions therefore reducing the FODMAP levels down to a manageable level. Additionally, if you know that honey is something that you really can’t tolerate, you could substitute the honey for some maple syrup. 

Low FODMAP honey, lemon and ginger chicken (adapted from a NOSH food cookbook)

Serves 4

You’ll need:

• 3 chicken breasts
• Juice and grated zest of a lemon
• 1 tbsp honey
• 1 tbsp garlic oil
• 1 inch of grated fresh ginger
• Selection of your favourite low FODMAP veggies (I use green beans, carrots and a small amount baby corn)

Method:

1. Preheat the oven to 180*c. 
2. Mix together the lemon zest, juice, honey, garlic oil and ginger in a large oven proof bowl. 
3. Add in the chicken breast chunks and mix together. Make sure that all of the chicken is coated in the sauce and marinade for about 30 minutes. 
4. Cook the chicken in the oven for about 25 minutes or until the chicken is completely cooked through. 
5. Serve with rice and vegetables that you enjoy (I use green beans, carrots and baby corn all in low fodmap portion sizes. 
6. Enjoy hot. 

Thanks for reading my latest post and I hope you really enjoy making your very own low fodmap and gluten free Asian style honey, lemon and ginger chicken! If you do give this dish a try, please show me your tasty creation by tagging me on Instagram using @learningtolovelowfodmap.