Low-FODMAP Sheet Pan Spicy Sesame Chicken with Broccoli; Gluten-free, Dairy-free

I am always in the mood for a sheet pan recipe that makes juicy, spicy-sweet chicken in a sticky, yummy sauce.  Pair it with a built-in side dish and I’m sold.

This is that kind of a recipe.  Low-FODMAP is just a bonus!

A sesame chicken dinner with crispy, oven-fried chicken breast tenders.  Coated with a sticky, sesame sauce that has a hint of cranberry and ginger and the heat of red pepper flakes.

Pour the sauce over some low-FODMAP Fluffy Coconut Rice and you have an automatic family dinner that the kids will request every night (not to mention everyone else in your home).

Try this low-FODMAP Asian Inspired Sheet Pan Sesame Chicken and you will be putting this in your regular rotation!

Affordable take-out taste at home with an easy clean up.  Need I say more?

You may also love:

• Low-FODMAP ‘Copycat’ Panda Express Orange Chicken
• Low-FODMAP 30 Minute Ginger Sesame Chicken
• Low-FODMAP Tangy General Tso’s Chicken
• Low-FODMAP Honey Walnut Shrimp
• Low-FODMAP Beef Lo Mein (beef with noodles)
• Low-FODMAP Mongolian Beef
• Low-FODMAP Sheet Pan Asian Ginger Lemon Chicken Thighs

Or check out over 500 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (*using available FODMAP data at time of posting)

Serves: 6

Prep time: 20 min

Cook time: 20 min

Total time: 40 min

Bake: 475 F

Equipment: large rimmed baking sheet

Ingredients

• 1 & 1/2 pounds (24 ounces) boneless, skinless chicken breasts, cut into 2-inch cubes and patted dry
• 1 large egg, room temperature
• 1/2 cup low-FODMAP, gluten-free all-purpose flour
• 1/2 teaspoon kosher salt, plus to taste
• 1/2 teaspoon black pepper, plus to taste
• 4 cups (300g) broccoli florets
  • 75g is one low-FODMAP serving due to fructose
• 1 tablespoon toasted sesame oil; divided
• 2 tablespoons garlic-infused oil
• 2 tablespoons onion or shallot-infused oil
  • Infused oils do not absorb the difficult to digest FODMAPs so they are a great way to get flavor without the IBS flares. See my low-FODMAP Top 11 Tips and Tricks for other know-how!
• 6 stalks green scallions, cut into 1/2-inch slices
  • The green part of the scallion has no FODMAPs, avoid the bulb
• 1/2 cup (4 ounces) unsweetened, pure cranberry juice
  • 30g (1 ounce) is one low-FODMAP serving
    • Serving does not become high in fructans until it reaches 4.5 ounce
• 1/3 cup low-sodium soy sauce, or gluten-free soy sauce
  • 2 tablespoons is one low-FODMAP serving; select brands without added onion or garlic
• 1/4 cup light corn syrup or maple syrup
• 1 tablespoon rice vinegar or rice wine vinegar
  • Do not use seasoned rice vinegar, that product contains added sugars
• 1 tablespoon freshly grated ginger
  • FODMAPs are not detected in ginger
• 1/2-1 teaspoon crushed red pepper flakes (omit or adjust if you avoid spicy food)
• 1 teaspoon fennel seeds, crushed or ground
• 2 tablespoons brown sugar (optional, I suggest this if your cranberry juice is very sour)
• 1/4 cup toasted sesame seeds, plus for serving
  • 1 tablespoon is one low-FODMAP serving
• Baking spray

Directions

• Preheat the oven to 475° F and line a rimmed baking sheet with aluminum foil or parchment, if desired. Spray with baking spray
• Set up 2 medium shallow bowls or pie plates, one with your egg and the other with your low-FODMAP flour and a pinch of pepper
• Whisk your egg, then toss your chicken with the egg in the bowl
• Next, lightly dredge the chicken piece by piece in the flour and place on one side of your baking sheet
• Drizzle with 1 tablespoon of each of the infused oils and 1/2 tablespoon of sesame oil
• Lay your broccoli and scallion tips on the other side of the pan and toss with 1 more tablespoon of infused oils, 1/2 tablespoon of sesame oil, salt, and pepper
• Bake for 12 minutes, then remove from oven to toss the veggies and flip the chicken pieces
• Return to the oven another 3-5 minutes, until the chicken is cooked through (internal temp 165F)
• While the chicken is baking, in a medium saucepan, combine the cranberry juice, soy sauce, corn syrup or maple syrup, rice vinegar, ginger, fennel seeds, and red pepper flakes, if using
• Set over medium-high heat and bring the sauce to a boil. Boil 5-8 minutes, until the sauce thickens and reduces by about 1/3.  Taste, and add syrup, brown sugar, or spice if desired (depending on your cranberry juice, you may need additional sweetness)
• Remove from heat and stir sesame seeds into sauce
• Take chicken and broccoli from oven and pour 3/4 of the sauce over top of everything and toss lightly. Return to oven for about 2-3 minutes or until chicken is coated
• Serve immediately over bowls of coconut rice, if desired, with remaining sauce on the side and additional sesame seeds