Low FODMAP Homestyle Chicken Kebat

Kebat is Burmese dish of of usually chicken or steak and tomatoes prepared in a light curry sauce and served with rice. Restaurant versions of kebat can be quite complex featuring a vast array of herbs and spices, while homestyle kebat keeps it simple. Burmese food is not very well known in the United States unfortunately. It’s a shame because there’s so much to love about it. The flavors of Southeast Asia and the Indian subcontinent meld in Myanmar to create a uniquely delicious cuisine. This easy home-style dish is an excellent introduction to it.

The most authentic curry to use for this dish is Madras curry. Madras curry is on the hotter side of curry powders. If you tolerate chilis and spicy food, find a low FODMAP version that does not contain onion or garlic and use that. If, like me, you don’t do well with capsaicin, you can make your own low FODMAP Curry Powder and customize it to your liking. It’s just as delicious. Really though, any curry powder (Malaysian, Indian, Japanese, etc) you can tolerate will taste great.

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Low FODMAP Homestyle Chicken Kebat

Makes 4 servings.

Ingredients

• 1 pound boneless skinless chicken thighs, cut into bite sized pieces
• 1 ½ tsp low FODMAP curry powder
• 1 tsp fish sauce
• 1/8 tsp sea salt
• 1 bunch scallions
• 2 tbsp garlic-infused olive oil, divided
• 2 tbsp water
• 8 cherry tomatoes, halved
• fresh cilantro, coarsely chopped, for serving
• 1 lime cut into wedges, for serving
• hot jasmine rice, for serving

Instructions

1. Combine curry powder, fish sauce, 1 tbsp garlic infused oil and salt in a mixing bowl. Add the chicken and mix until evenly coated. Let the chicken marinate at room temperature while you prepare the other ingredients.
2. Chop the white ends off the scallions and discard. Take the top 1/3 of the useable portion of the scallions and chop them. Cut the remaining sturdier lower portions into 2” lengths.
3. Heat a cast iron skillet over medium-high heat. Add 1 tbsp garlic-infused olive oil. When it is hot, add the chicken. Cook for about 5 minutes. Add the water and the chopped scallions. Continue to cook until the chicken is cooked through and the water has evaporated, about 4 minutes more.
4. Add the long-cut scallions and cook for another minute. Stir in the tomatoes and cook for about 1 minute more. The scallions should be wilted with a bit of crunch. The tomatoes should still be solid, not squishy. Do not overcook.
5. Remove from heat. Dish out portions. Top each with fresh cilantro. Serve with hot jasmine rice, lime wedges on the side.

Low FODMAP Florentine Chicken Soup

The culinary term “Florentine” has historically referred to dishes made with spinach and meat topped with Mornay sauce, which is béchamel sauce supplemented with cheese. However over the years the meaning has changed somewhat, with cooks often dropping the heavy cream sauce from ‘Florentine’ dishes, but retaining the spinach and cheese.

Florentine Chicken soup with low FODMAP pasta variation.

This easy soup is packed with flavorful, healthy veggies, Italian seasonings and of course chicken. For this dish, you can chop the chicken before adding if you like, but I prefer to cook the pieces whole then shred them. Either method produces great results. Top each bowl of soup with a handful of Parmesan cheese to make a delightfully satisfying one-pot meal that’s ready in about 40 minutes.

The soup can be made as written or modified to your tastes. Following the recipe are several variations to try. Please note that this dish contains some ingredients that are not low FODMAP. Keep an eye on portion size.

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Low FODMAP Florentine Chicken Soup

Makes 8 servings.

Ingredients

• 1 lb boneless skinless chicken thighs
• 1 bunch scallions, chopped
• 2 ribs celery, chopped (optional)
• 2 med carrots, chopped
• 1/2 red, orange or yellow bell pepper, diced
• 2 packed cups chopped fresh spinach or 5 oz of frozen spinach
• 6 cups low FODMAP chicken broth
• 1 ½ tsp dried oregano
• 1 bay leaf
• 1/2 tsp thyme
• 1/2 tsp red pepper flakes (optional)
• 1 tablespoon garlic-infused olive oil
• sea salt or to taste
• black pepper to taste
• shaved or shredded Parmesan cheese for serving

Instructions

1. Heat a stock pot over medium high heat. Add the celery, carrots, bell pepper, scallions, bay leaf, oregano, thyme, pepper flakes and chicken broth. Bring to a boil. Reduce heat and add chicken thighs whole. Simmer on low for 25 minutes.
2. Remove the chicken to a plate and shred using two forks, then return it to the pot.
3. Add garlic-infused olive oil and the spinach. Cook for a few more minutes, stirring, until spinach is wilted. Taste and add sea salt and pepper as desired.
4. Serve topped with Parmesan cheese.

Variations

Need to extend the soup or simply want to mix things up?

• Try adding 2 diced Yukon gold potatoes along with the other vegetables.
• Try adding a can of diced tomatoes along with the other vegetables.
• Try topping individual portions with cooked low FODMAP pasta.
• Try topping with shredded mozzarella instead of Parmesan.

Low FODMAP Easy Chilaquiles Rojos with Chicken

Chilaquiles is a dish with Aztec roots. The word chilaquiles derives from an ancient word in the Aztec Nahuatl language meaning “chilis and greens.” Over time the dish has evolved into many forms, including Chilaquiles Rojos, which is made with red chili sauce over tortilla chips. The dish seems to have originated as a delicious way to use up stale tortillas and whatever else was leftover.

These days chilaquiles are often served topped with eggs, beef or chicken. It really depends on the region and the cook. This simplified, low FODMAP version uses common supermarket spices and is topped with sautéed chicken. Topping with fried eggs instead of chicken makes a fantastic breakfast.

Please note that chili powder usually contains small quantities of garlic powder and onion powder. Low FODMAPers can either replace the chili powder with more paprika, or use chili powder that does not contain garlic and onion. You can find brands that do not contain garlic/onions by searching online. Some grocery stores carry Mexican-brand (like Los Chileros) specialized single-chili powders that do not contain garlic.

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Low FODMAP Easy Chilaquiles Rojos with Chicken

Makes 4 servings.

Ingredients

• 1-1/3 lbs boneless skinless chicken breast (4 pieces)
• 3-1/2 tbsp paprika
• 2-1/2 tbsp low FODMAP chili powder
• 1/2 tsp cayenne (optional)
• 1/4 tsp ground cumin
• 1 tsp cane sugar (optional)
• 1/2 tsp sea salt, divided
• 2 tbsp avocado oil or other neutral oil
• 3 tbsp sweet rice flour
• 1 tbsp garlic infused olive oil
• 3 cups low FODMAP chicken broth
• 1/4 tsp ground black pepper
• 1/2 lb tortilla chips
• 3/4 cup crumbled feta cheese
• 3-4 scallions, shredded or cut into curls
• 1/2 cup lactose free sour cream, for serving (optional)
• 1/2 cup cilantro, chopped (optional)

Instructions

1. In a small bowl combine the paprika, chili powder, cayenne, cumin, sugar and 1/4 teaspoon of the salt.
2. In a large sauce pan, heat the avocado oil over medium low heat. Add the sweet rice flour and cook, whisking, for about two minutes. Add the paprika and the chili powder mixture. Slowly add the broth, whisking until smooth. Bring to a simmer. Cover and continue to simmer until thick enough to coat a spoon – about 25 minutes.
3. Meanwhile, in a large frying pan heat the garlic-infused olive oil over medium high heat. Season the chicken with the remaining 1/4 teaspoon of salt and pepper and cook until browned and just done, about five minutes per side. Remove the chicken from the pan and let it rest for five minutes. Cut crosswise into slices. Pour any remaining juices from the chicken pan into the chili sauce and stir in.
4. Add the tortilla chips to the chili sauce and cook, stirring gently, until the chips are soft but not falling apart – about two minutes. Plate the chilaquiles and top with the feta, sour cream, scallion, cilantro and chicken slices.

Low FODMAP Chicken Shogayaki (生姜焼き)

Shogayaki is rumored to have originated in Ginza, a neighborhood in Tokyo, some time in the 1940s. It was a dish meant to be prepared quickly and in large quantities. Typically made with various cuts of pork, it’s the second most popular dish in Japan. (Tonkatsu is #1). Shoga (生姜) means ginger and yaki (焼き) means grill or fry – an accurate description of this gingery, often-sweet dish flavored with mirin and soy sauce. Traditionally it was made with lots of onions, but they are not a requisite part of the dish these days.

Today there are countless variations of this dish, including some made with other meats. Regardless of what the specific ingredients are, shogayaki is always quick and easy to make. For my version I chose to use chicken thighs since I almost always have some on hand. Chicken breast would work equally well if that is your preference. You can leave out the sugar if you prefer a more savory dish. Shogayaki is almost always accompanied by undressed shredded cabbage, which helps cleanse the palette between bites of meat. Serve with hot Japanese rice.

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Low FODMAP Chicken Shogayaki (生姜焼き)

Makes 4 servings.

Ingredients

• 1 lb boneless skinless chicken thighs, thinly sliced
• 1 tbsp avocado oil or other neutral oil
• 2 tsp ginger, finely grated
• 2 tbsp mirin
• 3 tbsp Japanese soy sauce
• 1-2 tsp cane sugar
• 2 cups finely shredded cabbage for serving
• hot Japanese rice for serving

Instructions

1. Combine grated ginger, mirin, soy sauce and sugar in a small bowl to create the sauce. Set aside.
2. Heat a cast iron skillet over high heat. Add the oil. When it is hot, add the chicken and cook until it is no longer pink. Add the sauce and continue to cook until sauce is thickened, 4-5 minutes.
3. Remove from heat, divide into four portions and serve alongside hot white rice and shredded cabbage.

Low FODMAP Chicken Speidies

Chicken Speidie

What is a speidie you ask? A speidie is a special Italian-American sandwich originating in the Binghamton area (Broome County) of upstate New York. Speidie is short for the Italian word speidini, which means skewer. The original speidie was made with grilled marinated cubes of lamb on a skewer, served unadorned on griddled Italian bread or an Italian roll. However these days you’ll find a variety of meats used. By far the most popular in recent years is chicken.

For the best results, it’s necessary to marinate the chicken for 24 hours. This will produce the juicy, flavorful meat that doesn’t need sauce. Thighs tend to come out juicier, but you can use breast meat as well. If you can’t find low FODMAP Italian bread, any soft low FODMAP roll or bread should make a decent stand in. Just make sure to lightly toast, grill or griddle it no matter what you use. A light coating of garlic-infused olive oil before grilling gives a nice flavor.

Ready to go on the bread!

Can’t find dried mint? It’s ok to leave it out but it’s much better with. You can make your own by suspending a small bundle of mint sprigs upside down and allowing it to dry. Depending on the weather this can take a few days to a week. Crumble died mint leaves into a jar with a tight lid. Don’t leave any large pieces. Use as you would any dried herb.

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Low FODMAP Chicken Speidies

Makes ~4 servings

Ingredients

• 1 lb boneless skinless chicken thighs, cut into 1” chunks
• 1⁄3 cup garlic-infused olive oil
• 1⁄4 cup lemon juice
• 1⁄4 cup apple cider vinegar
• 1 tbsp dried parsley
• 1 tbsp dried basil
• 1/2 tsp dried oregano
• 1/2 tsp dried mint
• 1/2 tsp sea salt
• 1/2 tsp black pepper
• 4 large slices of low FODMAP Italian bread

Instructions

1. In a mixing bowl with a lid, whisk together the olive oil, lemon juice, apple cider vinegar, herbs, salt and pepper to create the marinade. Add chicken to marinade and toss until well coated. Cover and refrigerate overnight or up to 24 hours.
2. Preheat broiler. Set rack so that it is about 6” from heating element.
3. Thread approximately one thigh’s worth of marinated chicken cubes onto a metal skewer or pre-soaked bamboo skewer. (It’s ok to make smaller skewers to fit your bread if necessary.) Don’t pack the raw chicken onto the skewers too tightly as it may not cook properly. Rest skewers on the edges of a broiler-safe pan so the meat is suspended above the pan and any juices are caught. Broil with the oven door open for about 10 minutes or until chicken is fully cooked. Alternatively, you can grill the chicken skewers on a barbecue – about 3-4 minutes for each side.
4. Lightly griddle, grill or toast a slice of Italian bread. Place a skewer on the bread, grip the meat firmly with the bread and pull out skewer to form a sandwich. Repeat with the rest of the skewers and bread slices. Serve immediately.

Low FODMAP Egyptian Inspired Chicken & Rice Soup

Fragrant Egyptian lentil soup (shorbet ads) is flavored with cumin, turmeric and coriander. I borrowed this delicious spice combo for use in chicken and rice soup. The result is a flavorful, warming meal packed with nutrients.

Because the rice is boiled in the soup, it is at its peak flavor when served right away. If you plan on having leftovers or making the soup ahead of time, consider making rice separately and adding it when serving. (Rice tends to absorb the broth and dilute flavors as it does.)

For this recipe I prefer to use a whole 1-pound Cornish hen, cut into four pieces. It provides a lot of flavor and the skin is so delicate it can be left in the soup. However bone-in chicken thighs or drumsticks work great. You can make it easier on yourself by using boneless skinless chicken, but there will be a small sacrifice of flavor.

Unfortunately I don’t consider this recipe to be a ‘low spoons’ recipe. There’s a lot of peeling, chopping, mashing and shredding. It can feel pretty labor intensive. However if you are having an energetic day, it’s worth trying. It’s just that tasty.

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Low FODMAP Egyptian Inspired Chicken & Rice Soup

Makes 6-8 servings

Ingredients

• 1 lb chicken bone-in chicken parts or 1 Cornish hen, cut into quarters
• 4 cups water
• 4 cups prepared low FODMAP chicken broth
• 1 tbsp olive oil
• 1 tbsp garlic infused olive oil
• 1/3 cup long grain rice, (uncooked) such as basmati or jasmine, rinsed well
• 1 bunch scallions, chopped (green parts only)
• 2 medium-sized carrots, peeled & cut into coins
• 1 large Yukon gold potato, peeled & finely chopped
• 1/4-1/2 cup tomatoes, chopped
• 1 tbsp ground cumin
• 1 tbsp ground turmeric
• 1.5 tsp ground coriander
• Lemon wedges for serving (optional)
• Fresh parsley, chopped (optional)
• Ground sumac (optional)

Instructions

1. Heat a large soup pot over medium high heat. Add the olive oil and the garlic infused olive oil. When it shimmers, add the carrot and potato, and sauté until softened, about 6-7 minutes.
2. Add chicken parts, water and broth. Bring to simmer and cook for 15 minutes.
3. Add rice and tomatoes. Bring to a boil, skimming off any foam that rises to the top. Reduce heat to medium-low and cook uncovered for 15 minutes.
4. Add tomatoes, scallions, cumin, turmeric and coriander. Simmer for 10-15 minutes, or until rice is tender and chicken is cooked through.
5. Remove chicken from the soup. Shred or chop the meat, discarding any bones or cartilage. Using a potato ricer, gently mash the potato and rice so the soup becomes thickened. Return the shredded chicken to the soup, stir thoroughly, then remove from heat.
6. Ladle into bowls and top with parsley and a sprinkle of sumac. Serve with lemon wedges.

Low FODMAP Chicken & Cheese Bites with Sweet Mustard Dipping Sauce

These quick and easy snacks are versatile. On their own they are gluten-free, low carb and keto-friendly. Serve them with this honey-less honey mustard sauce for a bit of sweetness or with another sauce of your choice such as low FODMAP marinara or low FODMAP taco sauce.

When serving with sweet mustard sauce, I use cheddar or a cheddar-jack cheese blend. When serving with marinara, I use low moisture mozzarella. I typically use poached chicken when I make these, but you can leftover baked chicken, rotisserie chicken, or even canned chicken – whatever is easiest for you.

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Low FODMAP Chicken & Cheese Bites with Sweet Mustard Dipping Sauce

Makes ~12 bites (4 servings of 3 bites)

Ingredients: Chicken & Cheese Bites

• 10 oz (~1-1/4 cups) cooked chicken, finely chopped
• 1 egg
• 1 cup shredded cheese (cheddar or mozzarella)

Instructions: Chicken & Cheese Bites

1. Preheat oven to 400F.
2. Mix all ingredients together in a mixing bowl until evenly combined. Carefully form about 12 patties, placing them on a parchment lined baking sheet as you go. They will be quite wet and you may need to form them on the sheet.
3. Bake for 20 minutes. Remove. Allow to stand for 2-3 minutes before serving.

Ingredients: Sweet Mustard Dipping Sauce

• 2 tbsp mayo
• 2 tbsp Dijon mustard
• 4.5 tsp brown sugar
• 1/4 tsp apple cider vinegar

Instructions: Sweet Mustard Dipping Sauce

1. Whisk all ingredients together. Allow to stand for 5 minutes or more then whisk again before serving.

Low FODMAP Pan-Fried Tacos

Fried tacos filled with shredded chicken and cheese with a side of low FODMAP taco sauce

All of the yum of flautas (taquitos), much less of the hassle. These crispy fried snacks require no rolling and no deep frying. Fill them with whatever low FODMAP fillings you like from meat to cheese to mashed potatoes. I prefer to use seasoned meat, but traditional flautas from Sinaloa use unseasoned meat. Poach your own chicken or use leftover rotisserie chicken. Make a batch of seasoned ground beef or cut up some leftover roast. It’s really up to you!

Even though these are very easy to make, it may take a little practice to get them perfect. By the third taco I was happy with my efforts. Overfilling is a common issue. Go easy on the fillings – just about 2 tablespoons is plenty. Try to keep cheese away from edges of the tortilla. If cheese starts to ooze out during cooking, don’t panic. Let it be. It will fry into a delicious crust. In general it’s better to serve fresh vegetables alongside fried tacos instead of putting them inside the tacos.

Serve pan-fried tacos as you would traditional taquitos – with low FODMAP guacamole, low FODMAP taco sauce or lactose-free sour cream. They’re also delicious with low FODMAP salsa cruda. Corn tortillas do contain some FODMAPs so limit your intake to 3 pan-fried tacos.

Ingredients

• small gluten-free corn tortillas
• olive oil for frying
• shredded cooked chicken or seasoned ground beef
• shredded Mexican cheese blend

Instructions

1. Heat a cast iron skillet over medium high heat. When hot, add a couple tablespoons of olive oil.
2. When the oil is hot, place a corn tortilla in the pan. Add a couple tablespoons of meat and some cheese. Do not overfill. As soon as the filling is in place, use the spatula to fold the tortilla in half and gently press the taco so it flattens a little.
3. Turn the heat down to medium and allow the tacos to cook for 2-3 minutes on each side. They are ready when golden brown and crispy.
4. Remove hot tacos to a plate lined with paper towels in order to absorb sone of the excess oil. Allow to cool for 2-3 minutes. Serve with low FODMAP condiments.

Low FODMAP Ghost Chicken

Makes ~4 appetizer sized servings.

China’s Yunnan province borders Myanmar, Laos and Viet Nam. The influence of those cuisines can be seen in Yunnanese cooking. One famous Dai dish from the region is Ghost Chicken (鬼鸡, “gui ji”), which fuses Chinese and South East Asian flavors.

They say Dai people traditionally boil a chicken as part of a ritual to honor the dead. The boiled chicken is then shredded and tossed with aromatics and fresh herbs. When serving the dish, the head and feet of the chicken often appear on the plate.

The list of ingredients that go into this dish can be quite long and difficult to find. Additionally some traditional ingredients like fish mint and culantro can be a bit difficult for the Western palette. Because of those factors, I’ve developed a simplified version that captures the fresh, bold flavors but in a way Westerners are more familiar with. Serve this dish as an appetizer or side dish. This also makes delicious lettuce wraps.

If you really want to, you can make traditional Ghost Chicken by using culantro in place of the Thai Basil and fish mint instead of mint. Both can be found in Vietnamese groceries. However, be warned. These herbs are strongly flavored and can be unpleasant for those not used to them.

Ingredients

• 2 chicken thighs
• 1 tbsp minced ginger + 2 slices of ginger
• juice of 1 lime
• 1/2 tsp cane sugar
• 1 tsp fish sauce
• 1/2 tsp garlic-infused olive oil
• 1 tsp Sichuan pepper oil (optional)
• 6 tbsp chopped fresh cilantro
• 6 tbsp chopped fresh Thai basil
• 3 tbsp chopped fresh mint
• 1/4 red bell pepper, finely chopped
• 1.5 tsp thinly sliced bird’s eye chili (optional)
• sea salt to taste

Instructions

1. Poach the chicken with 1-2 slices of fresh ginger. Allow to cool. Shred the chicken and set aside.
2. In a mixing bowl combine the ginger, lime juice, sugar, fish sauce, garlic-infused olive oil and Sichuan pepper oil. Add the shredded chicken and toss. Add the fresh herbs, bell pepper and bird’s eye pepper and mix until everything is evenly distributed. Taste and season with sea salt.
3. Transfer to a serving dish. Serve at room temperature or chilled.

Low FODMAP Char Siu Chicken Thighs

Makes ~4 servings

We call it Chinese BBQ pork but it’s real name is ‘char siu’, which translates as “fork roasted”, describing the cooking method for the dish: long strips of seasoned boneless pork skewered with long forks and placed in a covered oven or over a fire. It is easily recognized by the bright red color of the exterior of the meat. The color traditionally comes from red yeast rice or red fermented bean curd paste (called ‘lam yu’ in Cantonese). Red is considered to be a lucky color in Chinese culture. Char siu is typically associated with festive events as it brings good luck to serve red food.

Char Siu Chicken with rice and Egg Roll Veggie Sauté

For this recipe long-marinated chicken thighs stand in for the pork. You can marinate for 8 hours and get good results, but for the most flavorful chicken, marinate overnight. Instead of the laborious process of barbecuing, the chicken is broiled so cooking takes just 15 minutes. This reproduces the delicious sweet flavors of the dish without the labor of making it sticky. Serve it as a main dish alongside Egg Roll Veggie Sauté and rice. Chill it and slice it for a delicious appetizer.

I based this recipe on the char siu pork from Seattle’s famous Kau Kau BBQ Restaurant, considered by many to be some of the tastiest char siu in the world. This dish is quite sweet but it matches the sweetness of the original BBQ pork. If you prefer, you can certainly use less sugar. You’ll still get the amazing flavor. Personally I love the beautiful red color of the dish and I think it adds a lot to the presentation. It can be achieved using the same red yeast rice powder people take as a supplement or by using food coloring. However for a weeknight meal, I usually skip the color.

Ingredients

• 1-1.5 lbs (~4 count) boneless, skinless chicken thighs
• 2 tbsp soy sauce
• 2 tbsp hoisin sauce
• 1/2 tsp minced ginger
• 1 tbsp shaoxing wine or dry sherry
• 2-3 tbsp cane sugar
• 1-2 drops sesame oil
• 1 tsp Chinese five spice powder
• 1 tsp garlic-infused olive oil
• 1/4 tsp ground white pepper
• 2-3 drops natural red food coloring OR 2-3 tsp red yeast rice powder (optional)

Instructions

1. In a mixing bowl with a lid, combine the soy sauce, hoisin, sherry, sugar, five spice powder, white pepper, ginger, garlic-infused olive oil and food coloring. Whisk to combine well.
2. Add the chicken thighs to the marinade. Toss to combine, being sure to thoroughly coat the chicken. Refrigerate for at least 8 hours but ideally for 24 hours.
3. Prepare oven for broiling by positioning the rack so the meat will be 6-8” from the heating element. Broil ~10 minutes with the cut side up so that a nice char develops. Flip and broil another 5 minutes. Chop into strips and serve with fresh white rice and a vegetable.