Easy, fast and delicious! This basic veggie side dish goes with a range of Asian main courses, from Char Siu Chicken to Teriyaki. It takes about 10 minutes to prepare from start to finish.
Unfortunately cabbage does contain some FODMAPs. According to Monash, a serving of 3/4 cup of cabbage is tolerated by most so be sure not to overdo it.
Makes 6-8 side servings
Low FODMAP Asian-Style Stir-Fried Cabbage
Ingredients
2 tablespoons avocado oil (or other neutral oil)
1 tablespoon minced ginger
1 2-pound green cabbage, quartered, cored, thinly sliced
6 green onions, chopped (green parts only)
1 tbsp sesame oil
sea salt
white pepper
Instructions
Heat a cast iron skillet over medium-high heat. Add oil and when it shimmers, add ginger and stir 30 seconds. Add half of the cabbage and stir until wilted, about 4 minutes. Add remaining cabbage, green onions, and sesame oil. Toss and cook until all of the cabbage is tender crisp, about 4 minutes. Season to taste with salt and pepper. Serve immediately.
What if I told you that it was possible to make crispy, gluten-free fried shrimp without the hassle of deep frying? Sounds pretty great huh? It turns out that it’s very easy to do. Shrimp cook quickly and easily in just 1/4” of oil.
Don’t let the name fool you. It might sound a bit plain, but sea salt and white pepper are a surprisingly flavorful combo. Cornstarch fried shrimp are tossed in garlic-infused olive oil and dusted with Pepper-Salt to make delectable Chinese Salt & Pepper Shrimp. If you can tolerate the chili peppers, they give a delicious spicy kick. Serve alone as an appetizer or add hot jasmine rice and a vegetable for a meal.
When buying shrimp, unless you have a very good fishmonger, buy your shrimp frozen. There’s no way to now how many times ‘fresh’ shrimp has been frozen and thawed. Shrimp sold frozen is frozen just once, making it a safer choice. Thaw what you need in the refrigerator, then peel and devein. Alternatively, buy your shrimp already peeled and deveined to make your prep easier.
Even without scallions and chilis, these shrimp are tasty!
Low FODMAP GF Crispy Salt & Pepper Shrimp
Makes 2 meal-sized servings or 4 appetizer servings.
Ingredients: Pepper-Salt
1/2 teaspoon sea salt
1/2 teaspoon white pepper
Instructions: Pepper-Salt
Make the pepper salt by mixing the salt and white pepper together in a small bowl. Set aside.
1-2 red chile peppers , sliced into thin rings (optional)
Instructions: Fried Shrimp
Dry the shrimp thoroughly with paper towels. Mix the sea salt and cornstarch in a plate or tray. Add the shrimp. Mix everything together until all the shrimp are lightly coated with cornstarch.
Line a baking tray with a wire rack or paper towels. Heat 1/4” of oil in a medium-sized pan over medium-high heat until the oil reaches 375 °F (190 °C). If you do not have a thermometer, drop a tiny pinch of cornstarch into the oil. You should see small bubbles rapidly forming around the cornstarch.
Add the shrimp one at a time in a single layer. Use your fingers to grab the tail of the shrimp, shake off the extra cornstarch, and gently lay the shrimp in the oil. You may need to work in batches. Cook on each side for about 2 minutes, until the surface turns pale golden and the shrimp are curled. Once done, transfer the cooked shrimp to the baking sheet.
Once all the shrimp are cooked, drain the oil from the pan. Add the garlic-infused olive oil to the pan. When hot, add the chili peppers (if using) and scallions. Stir a few times to release the fragrance. Add the shrimp and sprinkle the Pepper-Salt over them. Toss until the shrimp are evenly coated.
Transfer everything to a plate and serve hot as an appetizer or over steamed rice as a main dish.
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.
Poach the chicken with 1-2 slices of fresh ginger. Allow to cool. Shred the chicken and set aside.
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.
Transfer to a serving dish. Serve at room temperature or chilled.
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.
2-3 drops natural red food coloring OR 2-3 tsp red yeast rice powder (optional)
Instructions
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.
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.
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.
This easy and healthy side dish captures the flavors of everyone’s favorite Chinese restaurant appetizer without the deep frying and wheat. Shredded carrots and cabbage seasoned with soy sauce and sesame oil are the stars of the show. Use gluten free soy sauce to make it gluten free. Serve alongside your favorite Chinese dishes.
Egg Roll Veggie Sauté with Char Siu Chicken
Ingredients
1 2-pound cabbage, shredded (8 cups)
1 cup carrots, shredded or matchstick cut
1 cup mung bean sprouts (optional)
4 scallions, chopped
2 tsp minced ginger
2 tbsp avocado or other neutral oil
4 tsp sesame oil
4 tsp soy sauce
1/4 tsp black pepper
Instructions
Heat large cast iron skillet over medium-high heat. Add oil. Add ginger, shredded cabbage and carrots to the pan. Sauté until just wilted.
Add scallions, soy sauce, sesame oil and black pepper. Sauté until cabbage is tender-crisp. Serve immediately.
When I am recovering from digestive incidents, I’ve found that certain foods are gentler on the stomach than others. Generally I prefer easy-to-digest animal proteins like lean meat, fish and eggs. I avoid fatty foods (like bacon or rib eye) as fat can negatively affect gut motility. I also avoid meals with a huge ingredient list. And like many people, ginger offers me a bit of digestive relief so I try to include it when I can.
In addition to hard boiled eggs, my favorite ‘gentle’ meals are Egg Drop Soup (especially if it’s cold and rainy), Salmon Ginger Sesame Salad (especially if I don’t feel like cooking), and Poached Chicken with Ginger Sauce (especially when I want something I can pick at over time). All help ease me back into eating solid foods.
This type of ginger sauce is typically served over steamed fish in some Asian cuisines, but it’s delicious over shredded chicken as well. Despite its simplicity, it packs a lot of flavor. Feel free to add more ginger or soy sauce, according to your tastes and tolerance. On days you can tolerate rice, serve with hot jasmine rice.
Poached Chicken Ingredients
1 lb skinless boneless chicken thighs
4 1/8” thick slices peeled ginger
2 scallions, chopped into thirds (green part only)
pinch of salt
Poached Chicken Instructions
Add chicken thighs, ginger, scallions and salt to a medium pot. Cover with cool water by an inch or two. Place the pot over medium heat and heat until it comes to a low simmer. This will take about 25 minutes. For the most tender poached chicken, don’t try to rush this step.
When the liquid reaches a simmer, turn down the heat to low and cook uncovered 10 to 15 minutes. If desired, skim the foam from the pot. The chicken is done when a thermometer inserted into the thickest part of the chicken reads at least 165F.
Reserve 1/2 cup of the cooking liquid. Remove chicken pieces to a plate or bowl and shred with 2 forks. Mound the chicken on a serving plate, cover and set aside.
Sauce Ingredients
3 scallions (green parts only)
2 tbsp soy sauce
1/2 tsp sugar
1/2 cup cooking liquid (water the chicken was cooked in)
2 tbsp ginger, minced
Sauce Instructions
To make the sauce, add soy sauce, sugar and 1/2 cup cooking liquid. Stir and bring it to boil. Add in the ginger and chopped scallion greens. Bring to a boil again, uncover the shredded chicken snd pour the sauce over it. Serve with alone or with hot jasmine rice.
The 5 flavors of 5 Spice Powder – sweet, bitter, sour, salty and savory – refer to the five traditional Chinese elements. Typically it is comprised of star anise, cinnamon, Sichuan peppercorns, cloves and fennel, though many variations exist. 5 Spice is used in Chinese, Vietnamese and Hawaiian cooking. Though it makes an appearance in a large variety of dishes, it is most commonly found in fatty meaty dishes like pork or duck.
For this recipe, chicken legs are marinated in soy sauce, 5 Spice and sesame oil. The resulting meat is savory and salty with a hint of sweetness and an amazingly complex aroma. Serve with freshly cooked jasmine rice and stir-fried cabbage (recipe below) for a complete meal.
Combine the soy sauce, five spice, scallions, garlic-infused olive oil, sherry, and sesame oil in a bowl. Pat the chicken dry and add it to the marinade, making sure to get the marinade under the skin of the chicken. Marinate overnight (or at least 30 minutes).
Preheat oven to 375 degrees. Arrange the chicken a cast iron skillet and roast for 40-45 minutes. The chicken is fully cooked when a fork stuck in the side produces clear juices (internal temperature of at least 165F). If crispy skin is desired, broil the chicken for about 5 minutes. Do not walk way from the broiling chicken so as not to burn it. Broiling can be unpredictable.
Mound steamed rice onto plates and place a chicken leg on top of each. Drizzle any pan juices over the chicken and rice. Add a side of cabbage and serve.
Stir-Fried Cabbage Ingredients
Makes 6–8 servings
2 tbsp avocado or other neutral oil 1 tbsp minced ginger 1 2-lb green cabbage, quartered, cored, very thinly sliced 6 scallions, chopped (green parts only) 1 tbsp sesame oil
Stir-Fried Cabbage Instructions
Heat large pot over medium-high heat and add oil. When it shimmers, add ginger and sauté for 30 seconds.
Add half of cabbage and sauté until wilted, about 4 minutes. Add remaining cabbage, green onions, and sesame oil. Sauté until all cabbage is crisp-tender, about 4 minutes. Season to taste with salt and pepper and serve.
In addition to being naturally low FODMAP and gluten free, egg drop soup is very easy to make. It takes slightly longer than it takes to boil water. You can speed it along by using a kettle to boil the water first. This egg drop soup won’t have the same bright yellow color as you’ll find in a restaurant. That’s because restaurants often use food coloring to achieve the color. If you must have that bright yellow color, add a 1/2 tsp of turmeric.
Turn it into a meal by adding diced cooked chicken, and up to 1 oz of sweet corn per serving or up to 2 oz cooked broccoli per serving. You could also stir in a few handfuls of baby spinach before adding the egg. It needs to boil for about 1 minute to wilt.
Bring the chicken stock to a simmer in a medium soup pot.
Stir in the sesame oil, and white pepper. Stir the cornstarch and water mixture again as the cornstarch will settle out quickly. Stir the soup continuously and pour in the slurry in a slow stream.
Using a ladle to stir the soup in a circular motion, slowly pour the beaten eggs in. Remove from heat.
Ladle the soup into bowls, top with scallions and serve.
This simple dish is surprisingly tasty for how quickly it comes together. It takes just about 5 minutes from start to finish when you have leftover rice to use up. Lightly sweet soy sauce is poured over eggs, scallions and rice, creating a satisfying meal. If you’re a fan of runny yolks, this is an excellent way to enjoy them. Enjoy this dish for breakfast, lunch or dinner.
Makes 1 serving.
Ingredients
2 scallions, cut into 2” segments, green parts only
Heat the oil in a small nonstick or cast iron pan over medium heat. Fry the eggs sunny-side up, over easy, or however you like them. Lay the eggs over a bed of hot cooked rice.
Add the scallions to the pan, and cook until just beginning to wilt. Add the soy sauce, water, and sugar. Simmer for 30 seconds, then pour over the eggs and rice. Serve immediately.
Congee (also called jook) is a type of rice porridge that can be found throughout Asia. Each cuisine has its own style and toppings. Some congee is very thick while other congee is more like soup. I tend to prefer Hong Kong style congee, which is neither thick nor thin, and comes with a variety of topping choices ranging from savory Chinese donuts to fish balls to preserved egg.
This long-cooking version is made with chicken thighs, ginger and lettuce. If you prefer to use chicken breast, do so. The marinade provides some of the flavoring for the porridge itself. The amount coating the chicken should be plenty, but you may include all of it if you desire. (Just make sure any marinade is thoroughly cooked before serving.) This recipe allows for one thigh per serving, which is a substantial portion. If serving as a side dish or you want something lighter, you may halve the amount of chicken used.
Please note that oyster sauce is not a low FODMAP ingredient. However the amount in the final dish per serving comes to under 1 teaspoon. According to Monash University, up to 1 tablespoon is typically tolerated.
Cantonese folks typically enjoy congee for breakfast or lunch, but it is popular any time of day. Dim sum restaurants usually offer small bowls to accompany the meal. Congee is frequently prepared for people who are sick. It is a favorite comfort food, much like chicken noodle soup in the West.
Makes 4 servings.
Marinated Chicken Ingredients
1 lb boneless skinless chicken thighs
3 tablespoons water
1 tablespoon oyster sauce
2 teaspoons cornstarch
1 teaspoon vegetable oil
Marinated Chicken Instructions
First, slice chicken into 1 ½ to 2 inch pieces, about ¼ inch thick. Remember to slice across the grain, especially if using chicken breast.
Add the water and oyster sauce to the chicken in a medium bowl. Add the cornstarch and vegetable oil and mix until everything is incorporated and the chicken is uniformly coated. For the best results, let the chicken sit for 15 to 20 minutes to marinate.
Add rice, water and broth stick to the pot. Bring to a boil. Stir frequently as it heats to keep rice from sticking to the bottom. Reduce heat and simmer for ~90 minutes, stirring occasionally. Add more water as necessary. (I typically add about 2 more cups of water.) Make your congee whatever consistency you wish. Stir occasionally to keep it from sticking. This becomes more important as it cooks down. You may also need to adjust the heat to keep at a simmer.
Prepare the marinated chicken according to the directions above at least 15-20 minutes before the congee is done cooking.
About 5 minutes before the congee is finished cooking, very thinly julienne the ginger then add it to the pot. (Don’t prepare this ahead of time as we want the flavor of freshly cut ginger.) Add raw chicken and stir well. Allow to cook for about 4-5 minutes or until chicken is done.
Ladle into individual bowls. Top with shredded lettuce, some green onions and a sprinkle of white pepper.
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