Print

Low-FODMAP & Gluten-free 30-Minute Chicken Chow Mein

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

If you love Chinese, then you have to try this delicious low-FODMAP and gluten-free Chicken Chow Mein.  Full of tender chicken, tender noodles and sensational sauce.  IBS and gut friendly!

Ingredients

Scale

  • 14 ounces (1–2 packages) low-FODMAP, gluten-free chow mein noodles*
  • 2 tablespoons garlic infused oil; divided*
  • 24 ounces boneless, skinless chicken breasts or thighs, chopped into 1 inch chunks
  • 1 (40g) stalk celery, minced*
  • 2 cups (180g) chopped red or green cabbage, or a combination*
  • 2 large carrots, grated*
  • Avocado, or canola oil, for frying

For Sauce:

  • 1/3 cup low-FODMAP chicken broth*
  • 4 tablespoons soy sauce 
  • 2 tablespoons oyster sauce*
  • 2 teaspoons pure maple syrup
  • 1 teaspoon toasted sesame oil
  • 1 tablespoon cornstarch

For garnish:

  • 2 scallions, green tips only, chopped
  • Toasted sesame seeds

Instructions

  • Set up a large skillet over medium heat.  Add 1 tablespoon infused oil, then begin searing the chicken pieces on both sides (about 3 minutes per side)
  • Set the seared chicken on a plate to stay warm.  They don’t have to be fully cooked at this point
  • While chicken is cooking, prepare the chow mein noodles according to package instructions, then drain and toss with remaining 1 tablespoon garlic infused oil (this may only be 1-2 minutes depending on your noodles)
  • Add the cabbage to the skillet, cover, and cook for 3 to 4 minutes, until wilted.  Adjust heat as necessary
  • Drain excess liquid if needed, then add the carrots and celery and cook until softened.  If necessary, add olive or canola oil to the skillet
  • In a bowl or measuring cup, whisk together the ingredients for the sauce
  • Transfer the chicken back to the skillet, then stir in the noodles, then sauce
  • Bring everything to a gentle simmer, and let the sauce thicken and reduce for about 5 minutes
  • Serve, garnished with scallion tips and sesame seeds

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 posting)
  • I used Gefen gluten-free chow mein noodles.  If you can’t find ones with low-FODMAP ingredients, then use Asian rice noodles instead. For more ideas, see my Low-FODMAP Grocery Shopping List
  • Garlic-infused oil contains flavor but not FODMAPs!
  • Red and green cabbage are both low-FODMAP in 75g servings, you can buy ‘coleslaw’ mix (if just shredded cabbage and carrots) to help make this easier!
  • Celery is low-FODMAP in 10g servings
  • Oyster sauce is low-FODMAP in 1 tablespoon serving
  • Select a chicken broth without onion or garlic, or make your own!
  • The green tip of the scallion is low-FODMAP, avoid the bulb

Find it online: https://rachelpaulsfood.com/low-fodmap-gluten-free-30-minute-chicken-chow-mein/

rpf_updated-linear@2x