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Low FODMAP and Gluten Free Recipe - Thai sticky chicken & ribs


3 small red chilies, chopped

small bunch coriander with stems, stems chopped and leaves used for the dipping sauce

1 tbsp garlic infused oil

3cm/1 ¼ inch piece ginger, chopped

1 tsp ground turmeric

2 tbsp gluten free soy sauce

4 tbsp fish sauce

8 tbsp palm or soft brown sugar

2 tbsp clear golden syrup

4 chicken thighs, skin on

2 slabs pork loin ribs, about 1kg/2lb 4oz

steamed rice, to serve

 Chili-lime sauce

 200g caster sugar

1 tbsp garlic infused oil

3 tbsp white vinegar (rice or wine)

juice 1 lime

1 tbsp fish sauce

1 red bird's-eye chili, finely sliced

handful coriander leaves (from coriander in the marinade), chopped


To make the marinade, put the chilies, coriander stalks, garlic oil, ginger, turmeric, gluten free soy sauce, fish sauce, sugar and golden syrup in a food processor. Whizz to a rough paste.

Cut each chicken thigh into 2 pieces down the side of bone (so one side keeps the bone).

Put all the chicken and ribs in a ceramic dish or suitable plastic container and pour over the marinade.

Turn the meat over so it is coated, cover and put it in the fridge until needed (up to 24 hrs).

Make the sauce. Put the sugar in a pan with 250ml water, bring to the boil, simmer for a few mins to make a sugar syrup, then stir in garlic oil, vinegar, lime juice, fish sauce and chili.

Cool, then stir in coriander. Will keep for 24 hrs in the fridge.

Heat oven to 160C/140C fan/gas 3. Lift the ribs into a baking dish, cover with foil and put in the oven for 1 hr.

Add the chicken pieces around the ribs, turn up the oven to 200C/180C fan/gas 6 and cook, uncovered, for 20 mins or so until the chicken is cooked through.

By now the surface of the ribs and chicken should be quite brown and the marinade slightly sticky; if it isn’t, put the lot under the grill – but keep an eye on it.

Cut the ribs into sections and pile onto a platter with the chicken, drizzle over some sauce and serve the rest alongside with the salad and some steamed rice.

Recipe adapted from: Good Food

*We recommend the help  of a registered dietician
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