Low-FODMAP 30-Minute Chicken Satay Curry; Low-FODMAP, Gluten-free

Chicken in Satay Sauce is one of the most popular, and delicious Indonesian meals.  It features stir-fried chicken pieces, in a rich and creamy peanut-curry sauce.  You can add carrots, broccoli and red bell pepper to the mix (like me), or try canned and drained peas or mushrooms, fresh green beans, or another low-FODMAP veggie choice.  

You may have tried other versions of Satay sauce, including Thai and Malaysian. The Thai recipe often contains chicken skewers, in a slightly thicker peanut sauce. For this Indonesian dinner, the satay is a curry-based, a bit ‘hot’, and rich in peanut flavor.

This Asian dish comes together with only a few steps and is delicious over steamed rice or rice noodles.  It’s one of my family’s favorites (*when I reduce the heat of the spices).

Try this amazing low-FODMAP Chicken Satay Curry, or one of my other Low-FODMAP Asian recipes, and you won’t be disappointed!  Full of flavor and no sense of missing out. This chicken is also gluten-free and dairy-free.

You may also love:

• 30-Minute Low-FODMAP Ginger Sesame Chicken; Gluten-free, Dairy-free
• Low-FODMAP Pad Thai Perfection
• Low-FODMAP Mongolian Beef
• Low-FODMAP Drunken Noodles
• Dr. Rachel’s Best Low-FODMAP Chicken Recipes; Gluten-free
• Dr. Rachel’s Favorite Low-FODMAP Asian Recipes; Gluten-free, Gut Friendly

Or over 500 more low-FODMAP recipes on the blog! IBS and gut friendly.

Be heatlhy and happy,

Rachel Pauls MD

Low-FODMAP 30-Minute Chicken Satay Curry; Low-FODMAP, Gluten-free

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Low-FODMAP Chicken Satay Curry is a creamy, peanutty, and satisfying Asian inspired family meal.  Gluten-free, IBS-friendly.

• Author: Dr. Rachel Pauls
• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Category: Entree
• Method: Cooking
• Cuisine: Indonesian
• Diet: Gluten Free

Ingredients

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• 1/4 cup all-natural peanut butter
• 1 medium lime, freshly squeezed 
• 1 tablespoon maple syrup or light corn syrup*
• 1 tablespoon Sriracha sauce or hot sauce (adjust to taste)*
• 1/4 cup low-FODMAP chicken broth*
• 1/3 cup full-fat, canned coconut milk or coconut cream*
• 1 tablespoon yellow curry powder (adjust to taste)* 
• 1 teaspoon soy sauce, or GF soy sauce
• 1 tablespoon garlic-infused oil*
• 1 pound boneless, skinless chicken thighs (see note) cut into 1 inch chunks*
• 2–3 carrots (100g), cut into matchstick slices
• 1 and 1/2 cups (200g) broccoli heads*
• 1 red bell pepper (100g), sliced*
• 2 scallions, green tips only, chopped*
• Salt and pepper, to taste
• Garnish: 1/4 cup crushed roasted peanuts, green scallion tips

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Instructions

• In a large bowl, mix the peanut butter, lime juice, maple syrup or corn syrup, Sriracha or hot sauce, coconut milk, LF chicken broth, and curry powder until combined well (you can also blitz in a mini processor).  Stir in the soy sauce, and adjust seasoning to your heat preference.
• Heat a large wok or skillet over medium, then add the infused oil and the chicken
• Stir-fry for roughly 3-4 minutes, until the chicken begins to brown
• Add the carrots, broccoli, and red bell pepper, and stir fry for another few minutes until they begin to soften, covering if needed
• Add the sauce, and keep stirring until it simmers
• Stir in the scallion tips
• Taste, and adjust seasoning as desired, add salt and pepper
• Once chicken and veggies are cooked through, serve over rice or noodles with crushed peanuts and scallion tips

Notes

• 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 blog posting) 
• This recipe works best with boneless chicken thighs, but if you only like breasts, be aware they will cook quicker, and you may need to adjust the time for that aspect of the recipe
• Ensure no added garlic or onion in your curry powder
• There are minimal FODMAPs in maple syrup or corn syrup, avoid high fructose corn syrup
• If you don’t like spicy food then titrate the curry and hot sauce to your preference
• Select a low-FODMAP chicken broth, or make your own with my recipe
• Canned coconut milk and cream are low-FODMAP in 1/4 cup servings.  Do not substitute ‘cream of coconut’
• Infused oils don’t contain FODMAPs! Read more in my low-FODMAP Top 11 Tips and Tricks
• Carrots have minimal FODMAPS
• Broccoli heads are low-FODMAP in servings of 75g
• Scallion tips are low in FODMAPs, avoid the bulb
• Red bell pepper is low-FODMAP in servings of 43g