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

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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?

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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

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Comments Rating 5 (2 reviews)

5 Responses

  1. Great recipe

    This was delicious. I followed the recipe to a “T” except that I used a little less hot pepper. (My rule is 1/4 teaspoon per pound of meat.). I will definitely be making this again. I made it with the coconut rice. Yum.

  2. This was delicious. I followed the recipe to a “T” except that I used a little less hot pepper. (My rule is 1/4 teaspoon per pound of meat.). I will definitely be making this again. I made it with the coconut rice. Yum.

    1. Fantastic! We love hearing this feedback. Thanks for commenting and stay in touch!!
      🙂

  3. Sooo yummy

    Much easier than deep frying. Super tasty. Absolutely love this meal. I’m going to make it a LOT!

    1. Thank you for taking the time to leave a comment! People like you are what make us strive to create new recipes every day. We hope you stay in touch.

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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