Low FODMAP: Fakeaway Sweet & Sour Chicken

Prep Time 5 mins

Cook Time 30 mins

Total Time 35 mins

Courses: Dinner

Servings: 4

Description

This homemade fakeaway is made with tender chicken, bell peppers, and a naturally sweet and tangy sauce using pineapple juice and vinegar. Served with steamed rice, it’s just as good (if not better!) than your favorite takeaway – and it’s completely gut-friendly.

Ingredients

For the chicken

4 chicken breast
1 large egg
50 g gluten free flour
50 g cornstarch
2 tbsp garlic infused oil
Salt and pepper, to taste

For the sauce

150 ml pineapple juice ((from a can))
2 tbsp apple cider vinegar
1 tbsp gluten-free soy sauce
1 tbsp tomato paste
1 tbsp maple syrup (or brown sugar)
1 tbsp cornstarch (mixed with 2 tbsp cold water)

For the vegetables

1 tbsp garlic-infused olive oil
1 red bell peper (cut into chunks)
1 green pepper (cut into chunks)
2 carrots (sliced thinly)
1 small courgette (diced)
4 spring onions (green tops only)

Instructions

Prepare the Chicken:

1
Cut the chicken breasts into bite-sized pieces (approx. 2cm cubes).
2
Pat dry with a paper towel to remove excess moisture.
3
In a bowl, beat the egg and season with salt and pepper.
4
In a separate shallow bowl, mix the gluten-free flour and cornstarch together.
5
Dip each piece of chicken into the egg mixture, then dredge in the flour mixture until fully coated. Shake off any excess flour.
6
Heat 2 tbsp garlic-infused olive oil in a large frying pan or wok over medium-high heat.
7
Once hot, add the chicken pieces in a single layer (do this in batches if necessary).
8
Cook for 4–5 minutes on each side until golden and crispy. Remove the chicken and drain on a paper towel-lined plate.

Make the sauce.

9
In a small saucepan over medium heat, combine: Pineapple juice, Apple cider vinegar, Soy sauce, Tomato paste, Maple syrup. Bring to a simmer and stir well.
10
In a small bowl, mix 1 tbsp cornstarch with 2 tbsp cold water to create a slurry. Slowly pour the slurry into the sauce, stirring continuously. Cook for 2–3 minutes until the sauce thickens and becomes glossy.
11
Taste and adjust sweetness or acidity if needed (add more maple syrup or vinegar as needed).

Make the vegetables

12
In a large wok or pan, heat 1 tbsp garlic-infused olive oil over medium-high heat.
13
Add the spring onions, carrots, red, green bell peppers and stir-fry for 2–3 minutes until slightly softened. Add the zucchini and stir-fry for another 2 minutes.
14
Pour the prepared sauce over the vegetables and stir until coated.
15
Add the fried chicken to the pan and toss until evenly coated in the sauce.
16
Spoon cooked white rice into bowls or plates. Top with the sweet and sour chicken and vegetables.
17
Serve immediately while hot.

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Meal Prep Tips:

✔️ Prep the chicken and vegetables ahead of time to speed up cooking.
✔️ Make the sauce in advance and store it in the fridge for up to 3 days.
✔️ Reheat leftovers in a pan over low heat (add a splash of water if the sauce thickens too much).