Whether it is summer or winter, this low FODMAP chicken satay recipe is a great way to enjoy amazing flavour all year long!
For that garlic and onion flavour, without the high FODMAP fructans from actually onion and garlic, add the Cobram Estate Garlic and Onion Infused Extra Virgin Olive Oil.
Low FODMAP Chicken Satay
Serves 1 -2
Ingredients:
- 1⁄4 cup Cobram Estate Garlic and Onion Infused Extra Virgin Olive Oil
- 2 long red chillies chopped
- 1 cup roasted and salted peanuts
- 1⁄2 tsp ground cumin
- 1⁄4 tsp ground turmeric
- 1 tbsp brown sugar
- 1 tbsp San-J Tamari Soy Sauce
- 1⁄2 cup coconut milk
- 1⁄2 cup hot water
- 2 tsp olive oil (for cooking)
- 300g chicken breast, diced
- rice to serve
- vegetables to serve (carrot, broccoli)
Method:
1. Using a food processor or blender combine all ingredients except for chicken, olive oil, rice and veggies.
2. Heat the olive oil in a frypan on medium heat. Add chicken pieces and cook until golden and cooked through.
3. Add satay sauce and heat through. Cook until aromatic.
4. Serve with rice and steamed low FODMAP vegetables.
For a Vegetarian option, use firm tofu which is low FODMAP at 150 grams.
Recipe by Chelsea McCallum, Accredited Practising Dietitian
Cobram Estate Garlic and Onion Infused Extra Virgin Olive Oil
Cobram Estate Garlic and Onion Infused Extra Virgin Olive Oil is available from Woolworths supermarkets in Australia. Cobram Estate Garlic & Onion Infused Extra Virgin Olive Oil is crafted from olives grown in Australia’s leading groves on the banks of the Murray River. Each season, selected olives are harvested and crushed within hours to produce the freshest and finest Extra Virgin Olive Oil.
Palate – Distinctive yet delicate garlic and onion aromas and flavours linger on the palate.
Aroma – This delicious fusion is full-bodied, FODMAP Friendly, convenient and a healthy choice with an uncompromising taste. This succulent fusion of extra virgin olive oil, sweet, aromatic roasted onion and distinctive garlic will bring a burst of flavour to sautés, marinades, past sauces, fish, poultry and comforting winter cooking. Use this versatile oil to add a burst of garlic and onion to pasta sauces and home-made mayonnaise. Also ideal drizzled over lamb chops or used for basting roast meats and chicken.
San-J Tamari Soy Sauce
San-J Tamari Soy Sauce are available online through San-J. San-J Tamari Soy Sauce is FODMAP Friendly and has great flavor enhancing properties. Made with 100% soy and no wheat, it has a richer, milder, more complex taste than regular soy sauce. Add Tamari to soups, gravies, sauces and casseroles. Use it as a marinade and in stir-fry dishes.
