Low-FODMAP Slow Cooker Thai Peanut Chicken; Gluten-free, Dairy-free

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Low-FODMAP Slow Cooker Thai Peanut Chicken.  For me, this sounded like dessert for dinner.

I am crazy about peanuts, I adore Thai food (try my low-FODMAP Pad Thai Perfection Recipe), and my slow cooker is the best invention ever! (see my low-FODMAP Slow- Cooker Recipe List)

I don’t know where this low-FODMAP Thai Peanut Chicken has been my whole life, but I know I can’t live without it now. Enjoy it over low-FODMAP gluten-free noodles or rice.

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Or check out over 400 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves: 4

Prep time: 10 minutes

Cook time: 2-5 hours in slow-cooker

Total time: 2-5 hours (depending on your slow-cooker setting) 10 minutes

Equipment 5 or 6 quart slow-cooker

Ingredients

  • 1 tablespoon and 2 teaspoons garlic-infused olive oil; divided
    • Infused oils have all the flavor and no FODMAPs!  Such a great way to add flavor to your foods.  See my low-FODMAP Top 11 Tips for the reason why!
  • 1 lb (16 ounces) boneless, skinless chicken breasts, cut into 1 inch cubes
  • 1/4 teaspoon salt, plus to taste
  • 1/4 teaspoon pepper, plus to taste
  • 2/3 cup all-natural, salted or unsalted smooth peanut butter (if you use unsalted, then you may wish to add more salt to the recipe)
  • 1 cup canned coconut milk (full fat)
    • About 1/2 the can, make sure to stir or shake the milk to ensure the cream is distributed
    • 2 ounces is one low-FODMAP serving
  • 1/3 cup light corn syrup
  • 2 tablespoons rice vinegar
    • Not ‘seasoned’ rice vinegar; as the seasoned variety has added sugar
    • This is also know as rice wine vinegar
  • 2 tablespoons fresh squeezed lime juice (about 1 lime); do not substitute concentrates
  • 3/4 teaspoon sesame oil
  • 1 teaspoon ground ginger, plus to taste
    • I used about 2 teaspoons, as I like extra ginger flavor
  • 1/3 cup (about 5 tbsp) soy sauce or gluten-free soy sauce (try to select one without onion or garlic); I prefer low-sodium
    • 2 tbsp is one low-FODMAP serving
  • A pinch of cayenne pepper, plus to taste
    • Can also use a couple drops of hot sauce, if you like a little kick
  • 1 cup (195 g) shredded zucchini
    • The zucchini is going to soften and almost dissolve in the sauce.  If you prefer it to remain chunky, then cut into strips instead of shredding it
    • 1/3 cup (65 g) is one low-FODMAP serving
    • This is about 1 medium zucchini
  • 1 red bell pepper cut into thin, long strips
    • FODMAPs are not detected in this food! Enjoy
  • 1 teaspoon cornstarch (optional)
  • For serving:
    • Chopped cilantro
    • Chopped or whole peanuts
      • Peanuts contain only trace FODMAPs, enjoy per your personal tolerance
    • 4 cups of low-FODMAP, gluten-free noodles, cooked and drained
      • Rice vermicelli  has only trace FODMAPs, so you can enjoy this type freely.  For other gluten-free pastas, (see my low-FODMAP Grocery Shopping blog for tips), one serving is 145 grams of cooked pasta. This amount varies depending on your style of noodles, but is about 1 cup cooked pasta
      • You may also use your favorite rice or quinoa, prepared, for serving
      • Wait until just before serving to cook this item

Directions

  • Place 1 tablespoon infused oil in the bottom of your slow cooker
  • Add the cubed chicken to the slow cooker, season with the salt and pepper
  • In a medium bowl, whisk together the coconut milk, peanut butter, corn syrup, rice vinegar, sesame oil, lime juice, soy sauce, 2 teaspoons of garlic infused oil and spices (you may need an immersion blender)
  • Pour sauce over chicken to cover it
  • Cook on low for 4-5 hours or high for 2-3 hours
  • About an hour before finishing, add the shredded zucchini and red pepper, stir to combine
  • Once completed cooking, taste the sauce and adjust the seasoning to your preference
    • If you prefer a little more heat, add more cayenne. For a touch of sweetness, consider more corn syrup or a teaspoon of brown sugar
    • If you want to make the sauce thicker, then remove about 3 tablespoons of the sauce to a small bowl and add the optional 1 teaspoon of cornstarch.  Whisk to dissolve the cornstarch, then return this sauce to the slow-cooker and allow to simmer about 10-15 minutes longer
  • Serve over noodles or rice and garnish each serving with cilantro and chopped peanuts

 

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