IBS Sano - Low FODMAP Recipes - Logo Background
Low FODMAP and Gluten Free Recipe - Poached chicken with Chinese vegetables


For the chicken

1 whole chicken, legs and thighs removed (you can use them in another dish)

1 litre/1¾ pints low FODMAP chicken stock

1 tbsp gluten free soy sauce

1 tbsp oil

1 tbsp mirin

1 tbsp dry sherry

1 tsp five spice

1 tsp finely chopped ginger

2 scallion, finely sliced green end only

For the vegetables

125g/4½oz pak choi

125g/4½oz carrots, cut into thin strips (julienne)

75g/3oz chinese cabbage, leaves trimmed and roughly torn

75g/3oz bean sprouts

1 tsp sesame oil

To serve

250g rice noodles (optional)


For the chicken, place the chicken into a large lidded pan with the stock.

Cover with the lid, then bring to the boil, reduce the heat and simmer for 20 minutes.

Carefully remove the chicken from the pan and pat dry with kitchen paper. Set the chicken aside.

Place the stock back onto the heat, add the remaining ingredients, then bring to the boil.

Reduce the heat and simmer for 5-8 minutes, or until the volume of liquid has slightly reduced.

Add the vegetables and cook for 3-4 minutes.  You should add the rice noodles at this point if using.

Meanwhile, carve the breasts from the carcass and pat dry once more.

To serve, divide the vegetables between two soup bowls and place the chicken breasts on top.   

Ladle the stock over the top and serve immediately.

Recipe adapted from: Good Food

*We recommend the help  of a registered dietician
Share on Facebook Share on Twitter Share on LinkedIn Share on Tumblr Share on Google Bookmarks Share on Reddit Share on Stumble Upon
Recipes Recipes Recipes