Low-FODMAP peanut chicken with rice noodles

Low-FODMAP peanut chicken with rice noodles: a quick, savoury dish with chicken, rice noodles, courgette, peanut butter, ginger and lime.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 15 min
• Total time: 30 min
• Calories: 480 kcal per serving
• Protein: 42 g
• Fat: 16 g
• Carbs: 45 g

Ingredients

• 200g chicken breast fillet
• 1 small courgette
• 1 tbsp freshly grated ginger
• Juice of ½ lime
• 100g wide rice noodles
• 1 tbsp toasted sesame oil
• 2 tbsp pure peanut butter (smooth)
• 1 tbsp maple syrup (or honey)
• 2 tbsp gluten-free soy sauce (tamari)

Method

You’ll need: frying pan · wok · chopping board · knife · sieve · grater

1. Soak or cook the rice noodles according to the packet instructions, then drain and briefly refresh in cold water. That way they stick together less later.
2. Cut the chicken breast fillet into bite-sized pieces and the courgette into thin strips. Freshly grate the ginger.
3. For the sauce, stir the peanut butter, tamari, maple syrup, ginger and lime juice until smooth. If it's very thick, loosen it with a little water.
4. Heat the sesame oil in a wok or deep frying pan and fry the chicken until golden brown all over. Fry the courgette briefly with it so it still has a little bite.
5. Add the rice noodles to the pan, pour the peanut sauce over and toss everything gently. Leave briefly so the noodles soak up the sauce.
6. Serve hot and round off with a little lime juice if needed.

Good to know

This dish is quick to make and tastes full and rounded without being heavy. The sauce is creamy, savoury and pleasantly fresh.

Swaps

Chicken breast fillet → turkey breast (similar protein content) | Rice noodles → buckwheat noodles, if they agree with you (more minerals) | Sesame oil → avocado oil (heat-stable and more neutral in flavour)

Allergens

Contains peanuts, soya and sesame (sesame oil). Season mildly for children, and in pregnancy always cook the chicken all the way through. Contains: sesame.

Frequently asked questions

Is peanut butter low-FODMAP?

Pure peanut butter is usually low-FODMAP in small to moderate amounts. What matters is that it has no additives such as inulin, added syrups or large amounts of honey.

What's in tamari nutritionally?

Tamari mainly provides sodium and small amounts of amino acids from fermented soya beans. Fermentation can deepen the flavour.

Is ginger always a good idea for a sensitive stomach?

Ginger often agrees with people but can bring heat and irritation in larger amounts. Tolerance varies, so with a sensitive stomach it's worth going easy on it.

Which fats does the dish provide?

Peanut butter and sesame oil mainly bring unsaturated fatty acids, plus a little saturated fat. Sesame oil is used here mainly for its aroma and provides only small amounts of micronutrients.

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