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Low FODMAP and Gluten Free Recipe - Chicken Goujons with Chili Dip IBS Sano - Low FODMAP Recipes - Logo Background Recipes


For the goujons

100g/3½oz chicken breast fillets, chopped

100g/3 ½oz gluten free plain flour, seasoned with salt and freshly ground black pepper

2 free-range eggs, beaten

100g/3 ½oz gluten free breadcrumbs

500ml/18fl oz vegetable oil

For the sweet chili dip

4-6 skinned red peppers

100g/3½oz chilies

1 tomato, seeds removed, chopped

small knob fresh root ginger

450g/1lb sugar

350ml/12fl oz white wine vinegar

2 tsp salt

pinch black pepper

1 tbsp balsamic vinegar


For the chili dip.  Blend the peppers, chili, tomato and ginger in a blender or food processor.

Add the remaining ingredients to a saucepan and tip in the chili mixture.

Bring to a rolling boil and cook until the sauce thickens – about 15-20 minutes. Pour into sterilised jars.

To make the goujons, toss the chopped chicken in the gluten free flour, dip into the egg and then coat in gluten free breadcrumbs.

Heat the vegetable oil in a large deep saucepan until 180C/350F.

The oil is ready when a breadcrumb sizzles in it. (CAUTION: Hot oil is dangerous. Do not leave unattended.)

Deep fry the goujons for four minutes until golden.

Drain on kitchen paper and sprinkle with salt.  Serve with the chili sauce on the side.

Recipe adapted from: Good Food

How to make garlic infused oil
*We recommend the help  of a registered dietician