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Maple-Peanut Sesame Chicken (Low FODMAP)

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This low FODMAP recipe is so quick and simple! I just whisk together some peanut butter, soy sauce, ginger, maple syrup, sesame oil and some sesame seeds and toss in some raw chicken tenders to let them marinate. Bake ’em up and eat ’em! It’s as easy as 1, 2, 3. I like to serve this over a salad, but you can also put these tenders with a side of rice, over veggies, or atop rice vermicelli noodles.

Further Food Commentary:

Quick, easy recipes are key for sticking to any diet protocol. These tenders can be thrown into the marinade in the morning and ready to be baked up after work.

The peanut butter provides additional protein and fiber as well as heart-healthy monounsaturated fat and a big dose of antioxidant polyphenols, including p-coumaric acid. Ginger aids in digestion, and maple syrup is a great sweetener that is also rich in polyphenols and essential minerals.


By Casey Giltner, Nutritionist
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Maple-Peanut Sesame Chicken (Low FODMAP)

Stars ( Reviews)

  • Prep Time:10 mins
  • Cook Time:30 mins + Refrigeration
  • Servings: 4

Ingredients

1 pound chicken tenders (boneless, skinless)

2 tablespoons all natural peanut butter

1 tablespoon sesame oil

3 tablespoons reduced sodium tamari (soy sauce)

1 tablespoon sesame seeds

1 teaspoon ginger (ground)

1 ½ tablespoons pure maple syrup

Instructions

  1. Wash and pat chicken dry.
  2. In a medium casserole dish, add peanut butter, sesame oil, soy sauce, sesame seeds, ginger and maple syrup, whisk to blend.
  3. Add chicken and toss to coat with mixture.
  4. Cover and refrigerate for at least 30 minutes or overnight if possible.
  5. Preheat oven to 350 degrees F.
  6. Keep chicken in ‘marinade’ and place casserole uncovered in oven.
  7. Bake for 30 minutes or until chicken is cooked through.

 

Suggested Pairings:

Serve over rice vermicelli noodles or baby salad greens

Wash and pat chicken dry. In a medium casserole dish, add peanut butter, sesame oil, soy sauce, sesame seeds, ginger and maple syrup, whisk to blend. Add chicken and toss to coat with mixture. Cover and refrigerate for at least 30 minutes or overnight if possible. Preheat oven to 350 degrees F. Keep chicken in ‘marinade’ and place casserole uncovered in oven. Bake for 30 minutes or until chicken is cooked through.   Suggested Pairings: Serve over rice vermicelli noodles or baby salad greens

Nutrition Information

Per Serving:  Calories: 199; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 45mg; Sodium: 757mg; Potassium: 28mg; Carbohydrate: 7g; Fiber: 1g; Sugar: 5g; Protein: 25g

Nutrition Bonus:   Iron:6%

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3 thoughts on “Maple-Peanut Sesame Chicken (Low FODMAP)

  1. Pingback: Low Fodmap Casserole – Asik Masak

  2. Natalia

    I love the concept of these… although I would have to substitute the peanuts and soy due to my conditions can’t wait to try though!!!! :o)

    Reply
  3. Lillian Zhao

    I made these for one of my dinner parties and they were the star of the night! You can’t go wrong with this combination of ingredients and flavors!
    I did however take a short cut and sautéed the chicken strips in a pan with some olive oil since that was faster than baking and then poured the mixture over the strips after they were cooked. SO SO SO good.

    Reply

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