By: Sarah NevinsPosted: 8/10/15
Sweet and Sour Chicken made healthy with low fodmap, paleo ingredients free of additives andfull of flavor.
Did you know that it can take up 6 weeks to get over a gluten contamination? Blah.
A couple of weeks ago we had Chinese takeaway (including a killer sweet and sour chicken dish) for the last time for my father-in-laws birthday. We had eaten from this place a couple times before with no major issues that we could remember. I say for the last time because lo and behold – Mike got glutened. <–(that may or may not be a made up word). The day after our meal Mike broke out in a rash that he used to randomly get before being diagnosed with Coeliac Disease. Along with the return of the rash came a return of his old deep muscle achesanda number of other symptoms that used to be written off as side effects of having ME/Chronic Fatigue.
Conveniently, he already had a check up with his gastroenterologist scheduled for a week later. When we described his symptoms his doctor confirmed our suspicion that he was more than likelyexposed to cross contamination in the meal and reminded us just how long it could take to get over it. *Sigh*
The thing about healing from Coeliac disease is that a lot of the time it feels like you take 2steps forward, and 17 steps back. Unless you take food matters into your own hands you leave yourself wide open to cross contamination and further gut damage. Knowing how to cook your own food isn’t just a valuable skill, but a necessity. Basically everythingabove is just a really long and round about way to say that you should definitely try your hand at making your own food from scratch.
The good news – you can make healthier versions of pretty much anything, and you can even make it ten times better. *Hint* The secret ingredient is love….or salt….whichever. Seriously though, this sweet and sour chicken tastes identical to ones I have ordered in from takeouts and I guarantee it’s a hell of a lot healthier than anything I’d pay for. It took me a few goes to make it right – the first few sauces really took on the sourin sweet and sour. Just…no. I know I nailed this one in the end though because after Mike finished he plate he announced that instead of a cake for his birthday next month, he wants me to recreate his favorite Chinese takeout dishes including this recipe, my Whole 30 Cashew chicken, and a few others.
I adapted this recipe from the Sweet and Sour Chicken recipe fromDamnDeliciousto make it Paleo friendly and low FODMAP. I used the Low FODMAP ketchup that I made last week, but you can totally use your own store bought if that’s easier for you. I also used arrowroot starchto batter the chicken, but you can use cornstarch as a cheaper alternative that works just as well.
No need to order out with this Sweet and Sour Chicken takeout fake out in all it’s sticky glory. What’s your favourite takeout dish?
More Low FODMAP Dinners
- Low FODMAP Chili with Pumpkin and Sausage
- Dairy Free Quiche Lorraine
- Paleo Turkey Burgers with Spinach
- Low FODMAP Maple Mustard Chicken with Rosemary
Recipe
Yield:4 servingsPrep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes
Rate
Sweet and Sour Chicken made healthy with low fodmap, paleo ingredients free of additives and full of flavor.
Ingredients
- 1 pound boneless, skinless chicken breasts, cut into 1-inch chunks
- 1/2 cup (65 grams) arrowroot starch or cornstarch
- 1 large egg beaten
- 2 tablespoons coconut oil
- 1/2 cup (100 gram) coconut sugar or regular white sugar
- 1/4 cup (60ml) apple cider vinegar*
- 2 tablespoons Coconut Aminos, or gluten free soy sauce/tamari
- 1/4 cup (60 g) ketchup or Low FODMAP Ketchup
- 1/4 cup (60 ml) chicken stock
- 1 red pepper cut into chunks
- 1 cup (65 g) pineapple chunks
- 3 spring onions stalks, green part only for low fodmap
Need help converting to weights? Check out my cups to grams Conversion Guide.
Instructions
- First prepare the sauce by adding the coconut sugar, vinegar, coconut aminos, chicken stock and ketchup to a medium sauce pan. Stir and bring to a boil. Reduce to a low heat and leave until later.
- Add chicken pieces and beaten egg to a large ziplock bag. Seal and shake to coat chicken. Then add the arrowroot starch to the bag, shaking again to lightly coat all the chicken pieces.
- Add coconut oil to a large non skillet. Add the coated chicken. Fry over medium heat, a couple of minutes on each side until the coating begins to crisp. Add pepper and pineapple chunks. Continue to saute over medium heat until chicken is browned and cooked through.
- Add the sauce to chicken and peppers. Cover and reduce the heat down to a simmer and allow the juices to soak into the chicken for a few minutes. Top with sliced green onions. Serve over rice and enjoy!
Notes
Apple cider vinegar is considered low FODMAP under 2 tablespoons, but if you would prefer another alternative just to be on the safe side you can also use white wine or rice vinegar instead
I recommend making your own chicken stock for low FODMAP or using this FODMAP friendly vegetable stock.
Low fodmap ketchup recipe: http://www.asaucykitchen.com/low-fodmap-ketchup-diy/
Nutrition Information
Yield: 4Serving Size:
gCalories: 429Saturated Fat: 7gCholesterol: 113mgSodium: 500mgCarbohydrates: 55gFiber: 2gSugar: 32gProtein: 26g
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.
© A Saucy Kitchen, Sarah Nevins
Course: MainsCuisine:Chinese
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About Sarah Nevins
Hi, I'm Sarah! Welcome to my little gluten free corner of the internet. I like eating vegetables, but sometimes I get distracted by cookies...
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Reader Interactions
Leave a Review!
Kari Duevel says
Hi Sarah, awesome recipe, many thanks! I’m wondering, since I cannot use the coconut sugar, I’ve got both amber n dark maple syrups, n pure monk fruit powder. Could I get your thoughts please?🌻💚✌
Reply
Sarah Nevins says
Hi Kari – thank you so much!
I don’t have much experience or knowledge about monk fruit powder, but maple syrup would definitely work well here! Since maple is much sweeter to taste than regular sugar/coconut sugar, I recommend you only use 1/4 cup maple syrup. If your sauce doesn’t taste quite sweet enough you can always add an extra tablespoon or two as you go. Hope this helps! 🙂
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Margaret fox says
Great recipe ,has become a family favourite
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Sarah Nevins says
Hi Margaret! Thank you so much for leaving a review! I am so honoured to hear it’s become a family favourite 🙂
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Andrea S says
Wow!! This exceeded my expectations and will stay in our rotation of low FODMAP dinners. My daughter kept raving about how tender and tasty the chicken is in this dish. I did swap out half (1/4 cup) of the corn starch for 1/4 C. Bob’s RedMill gluten free flour for the breading.
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Sarah Nevins says
Hi Andrea! So thrilled to hear you guys enjoyed it so much! Thanks for sharing about the flour swap too by the way – it’s always really helpful to know what works for others 🙂
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Jo says
I never comment on things but we love this recipe! My boys always get excited when I say it’s sweet and sour chicken tonight! Thank you 😊
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Sarah Nevins says
That’s wonderful to hear – thank you so much, Jo! I’m so glad you and your boys have enjoyed it so much
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Kelly says
My husband and I LOVE this dish! I am gluten free, dairy free, and low Fodmap and he is none of those things, but he said it’s my FAVORITE thing he makes! I love it!
Have you ever frozen this dish? I’d love to make some ahead and keep it on hand!
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Sarah Nevins says
Hi Kelly! I’m so happy to hear that you both are able to enjoy this!
I haven’t actually tried freezing this yet (it never lasts long enough to try), but I don’t think that will be a problem. It might be a good idea to remove the red bell pepper before freezing though because that’s likely to go a bit mushy after it freezes and defrosts.
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Victoria says
Thank you so much for the recipe! I’m rarely excited about cooking and find it quite difficult with usually a rather average outcome. However, this recipe is lovely, and as IBS sufferer it makes me confident in that I won’t flare up. Another bonus is that I’m already thinking how I can modify it to make a similar dish with a different flavour.
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Sarah Nevins says
Hi Victoria! Having been down that road of restricted eating due to health issues I totally understand how frustrating it can be to find enjoyable recipes so that really does make me SO happy to hear you’ve been enjoying this! Thank you so much for taking time out of your day to come back and leave such a kind comment 🙂
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Melanie Prince says
Absolutely delicious and my husband LOVES it!
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Sarah Nevins says
Yay! Thanks Melanie – SO glad to hear you guys enjoyed it!
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Cindy says
This is FANTASTIC! So easy to make and absolutely delicious. I made enough to meal prep for the week. Will definitely make this again…and again. 🙂
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Sarah Nevins says
Hi Cindy! That makes me so happy to hear – thank you so much for taking time out of your day to come back and let me know what you thought!
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Danielle says
I love this recipe! It’s one my go-tos when I have a flare up. I’m eating low FODMAP this week and was craving this recipe. Thank you for making low FODMAP delicious!
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Sarah Nevins says
Hi Danielle! Thanks for taking the time to come back to leave a such a kind message 🙂
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