low fodmap curried chicken san choi bao

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I’ve always been a big fan of colourful, easy, throw-together meals

And this recipe is exactly that! It’s super duper easy - and you can take ALL the short cuts you like. It all starts with a supermarket free range barbecue chicken, but if you prefer, you could poach or grill your own chicken (you want about 4 or 5 cups, chopped). Hell - you could even make your own mayonnaise if you like! But I want you to know that I have never made my own mayonnaise, and I’m very happy with a full fat regular supermarket brand like S&W or Kewpie.

I would classify this low FODMAP using the ingredients in the amounts listed, to make 4-5 serves. Although barbecue chicken will have herbs and spices added (including some onion and garlic), you should be right as long as you don’t use the skin. Remember! Low FODMAP doesn’t mean NO FODMAP. We know from the Monash testing of products that small amounts of onion and garlic here and there (eg. in BBQ sauce) often test as A-OK. Hence my advice that a BBQ chook less the skin gets my stamp of approval.

This meal is also gluten free, as long as your have checked the BBQ chook, the mayonnaise and curry powder and the balsamic glaze (just to be sure) for any gluten-containing ingredients.

is it good for you?

Abso-forking-lutely it is! As you slice and dice - pay attention to all those fabulous colours and textures. All the veggies make this salad high in fibre, to support good gut health and regularity. And all those pigments, as well as the herbs, Extra Virgin Olive Oil and nuts provide a fabulous antioxidant and good fat package - also good for your gut environment, your mood and your arteries.

You know what else is good for you? Not getting all stressy and hot under the colour about eating perfect meals. Taking short cuts and freeing up your brain space and time is actually a really important part of looking after yourself.

Curried chicken salad would also be great for meal prepping as a sandwich or wrap filling too. If you’re not bothered by fructans in onion you could use the entire spring onions (not just the ends) or even red onion. And if you’re not a fan of radish or anything else here - don’t use it!

I hope you love this as much as my little fam bam do.

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Serves 4-5

Author Marnie, Fork That Nutrition

Prep time

20 Min

Total time

20 Min

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Curried chicken san choi bao

The rainbow of flavours and array of crunchy textures in this meal is summer in a bowl! This recipe is low FODMAP, delicious and easy peasy lemon squeezy.

Ingredients

• 1 cold, free range barbecue chicken
• 1 small red capsicum
• ½ cup spring onion tips
• 1 small Lebanese cucumber
• 4 small radishes
• 2 big handfuls of fresh herbs (eg. coriander + parsley)
• 3 tbsp currants
• ½ cup roasted almonds or peanuts
• ¾ cup full fat mayonnaise
• 2 tbsp Extra Virgin Olive Oil
• About 1.5 tbsp Keens curry powder (or to taste)
• 4-5 big squeezes of lime or lemon juice
• A large drizzle of Balsamic vinegar reduction / glaze
• Salt and pepper to taste
• 1 small iceberg lettuce to serve

Instructions

1. Remove the meat from the chicken (I remove most of the skin too) and chop into large cubes then set aside.
2. Chop the capsicum, spring onion and slice the radish. Slice cucumber into quarters lengthwise, then slice down the middle to remove the soft, seedy bit. Roughly chop the herbs and nuts.
3. Wash the lettuce and carefully separate out some large lettuce leaves for the cups
4. In a bowl, add the curry powder to the mayonnaise, along with lime juice, olive oil and balsamic, salt and pepper and mix well.
5. Add the chopped vegetables, herbs, currants and nuts to a large bowl, then tip in the mayonnaise mixture, and toss thoroughly until everything is well coated. Taste to check the seasoning and adjust accordingly.
6. To serve, spoon the mixture into lettuce cups, or serve in a large bowl and let everyone help themselves.

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