Low-FODMAP & Gluten-free Asian ‘Wonder’ Chicken

‘Wonder’ Chicken.  A Chinese specialty from my favorite restaurant growing up.  Recreated for you and me, in a tummy-friendly, gluten-free, and low-FODMAP version!

I always loved these tender and flavorful pieces of chicken, stir-fried with a savory sauce, then topped generously with a sweet peanut-sesame mixture.  It is so delicious and addictive. 

This recipe is similar to a typical stir-fry, but it also involves marinating the chicken for 30 minutes in a soy sauce, egg white, and cornstarch mixture. There are other variations on this technique, but it is known as ‘velveting‘ the chicken (you can also use the method for pork). I describe a different technique for velveting beef, in my Low-FODMAP Mongolian Beef recipe. The egg white mixture softens the chicken, by breaking down its proteins. One last soak in egg yolk before flash frying in oil provides an even richer result. You will see this chicken is extra tender, just like they always have in Chinese restaurants. The secret is out (wink, wink)!

While the restaurant that inspired this recipe closed about a decade ago, I can enjoy Wonder Chicken whenever I want. It keeps my tastebuds, and my tummy smiling.

Hint: You may want to use the ground peanut garnish on some of your other favorite Asian meals

Serve this Low-FODMAP Wonder Chicken with your favorite Low-FODMAP Chinese Vegetables, steamed white rice or lettuce cups.  I have so many Asian recipes for you to choose from :).

You may also love:

• Low-FODMAP Copycat Panda Express Orange Chicken
• Low-FODMAP Ginger Sesame Chicken
• Low-FODMAP General Tso’s Chicken
• Low-FODMAP Copycat Panda Express Honey Walnut Shrimp
• Low-FODMAP Sweet and Sour Chicken Breasts
• Low-FODMAP Sheet Pan Spicy Sesame Chicken with Broccoli
• Low-FODMAP Crispy Honey Chicken

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

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP & Gluten-free Asian ‘Wonder’ Chicken

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The best Chinese chicken meal is Low-FODMAP Wonder Chicken.  Savory, crispy, and covered with sweet peanuts. Gluten-free and Dairy-free.

• Author: Dr. Rachel Pauls
• Prep Time: 10 min
• Rest Time: 30 min
• Cook Time: 20 min
• Total Time: 1 hour
• Yield: 4 servings 1x
• Category: main
• Cuisine: Asian
• Diet: Gluten Free

Ingredients

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For the Base:

• 1 pound, 16 ounces boneless, skinless chicken thighs, chopped into 1 inch chunks
• 4 scallions, green tips only, chopped*
• 1/4 cup (50g) green pepper, cubed*
• 1/4 cup (50g) red pepper, cubed*
• 3 large egg yolks
• Oil for frying

For the Marinade

• 2 tablespoons soy sauce
• 1 large egg white
• 2 tablespoons cornstarch

For the Seasoning Sauce

• 2 tablespoons soy sauce
• 2 tablespoons water
• 1 teaspoon sugar
• 1 teaspoon dry white wine
• 1/2 teaspoon sesame seed oil
• 1 teaspoon onion or shallot infused oil

For the Peanut Topping

• 1/4 cup roasted peanuts, ground
• 2 tablespoons toasted sesame seeds, ground
• 2 teaspoons sugar

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Instructions

• Combine ingredients for the marinade in a large bowl and whisk well until light and frothy (see above regarding this step for ‘velveting’ the chicken)
• Take your chopped chicken pieces and place in the marinade in the fridge for 30 minutes to 1 hour
• In a separate medium bowl or measuring cup, whisk together the seasoning sauce ingredients
• In a small bowl, combine ingredients for peanut topping; mix well and set aside for later
• Lightly beat the egg yolks in a large bowl
• Remove the chicken from the marinade, discard marinade
• Toss the chicken with the egg yolks
• Take a large heavy bottomed saucepan suitable for deep frying, or a deep fryer, and put about 3-4 cups of frying oil in the pan
• Heat oil to 350F and begin frying the chicken a few pieces at a time until all fully cooked and internal chicken temperature is 165F, about 10 minutes
• Place cooked chicken pieces on a paper towel lined plate
• Store your cooking oil or dispose of it safely, wipe out pan, and place about 1 tablespoon of fresh oil in your pan, heat to medium high
• Stir fry green pepper and red pepper for about 1 minute, then add scallion tips and fry briefly
• Add prepared seasoning sauce and continue heating until sauce thickens
• Return chicken to the sauce and stir to coat pieces well and warm the chicken
• Serve garnished with peanut mixture over rice

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
• Infused oils contain the flavors without the FODMAPs! See my Top 11 Tips for the reason why!
• For bell peppers, color matters! Green bell peppers have a 1/2 cup (75g) low-FODMAP serving, while red bell peppers are limited to 43g per serving
• For scallions, select the green tip (only trace FODMAPs). Avoid the bulb as it is higher in FODMAPs
• I prefer low-sodium soy sauce for this recipe, verify gluten-free if necessary
• You may also use boneless chicken breasts for this recipe, if you prefer.  If you like the sauce a little sweeter, increase the amount of sugar