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IBS Sano - Low FODMAP Recipes - Logo Background Recipes Low FODMAP and Gluten Free Recipe - Maple sesame seed chicken


For the maple sesame seed chicken

2 tbsp olive oil

pinch cayenne pepper

salt and freshly ground black pepper

1 chicken thigh, bone removed

1 tbsp maple syrup

1 tbsp sesame seeds

For the chili and parsley rice

2 tbsp olive oil

1 red chili, chopped

2 tbsp chopped fresh parsley

150g/5oz long grain rice, cooked according to packet instructions

2 scallions, green end only to garnish


Preheat the oven to 180C/350F/Gas 4.For the maple syrup sesame seed chicken, heat an ovenproof chargrill pan over a medium heat.

Mix the olive oil, cayenne pepper and seasoning in a bowl, and coat the chicken with the mixture.

Fry the chicken for 3-4 minutes in an ovenproof frying pan over a medium heat, or until crisp and golden-brown.

Drizzle the maple syrup over the chicken and bake in the oven for 10-12 minutes, or until the chicken is cooked through.

(The chicken is cooked through when the juices run clear when pierced in the thickest part with a skewer.)

Remove the chicken from the oven and sprinkle with the sesame seeds.

For the chili and parsley rice, heat one tablespoon of the oil in a separate frying pan over a medium heat.

Fry the chili, parsley and rice for 4-5 minutes, and season to taste with salt and freshly ground black pepper.

To serve, place the maple and sesame seed chicken on top of the rice, and garnish with the fresh chives or the green ends of the scallions.

Recipe adapted from: Good Food

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