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