Tangy Low-FODMAP General Tso’s Chicken; Gluten-free, Dairy-free

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NOTE: RECIPE UPDATED ON DECEMBER 12, 2020.  ACTUAL COLOR OF SAUCE WILL BE A DARKER BROWN THAN PHOTOS WITH MODIFICATIONS NOTED.  YOU COMMENTED, WE LISTENED!! YOU WILL LOVE THE NEW RECIPE EVEN MORE 🙂

This is an amazing low-FODMAP Asian-inspired General Tso’s chicken dinner.  It is a crispy, tangy, spicy low-FODMAP chicken meal that is great for the whole family!  Also super for a low-FODMAP pot-luck, grab a couple of take-out boxes and have a ‘faux-to-go’ low-FODMAP Chinese feast.

You may also love my low-FODMAP Chinese Vegetable Stir Fry, low-FODMAP Sweet and Sour Chicken or low-FODMAP Beef Lo Mein recipes.  Or check out over 400 more low-FODMAP recipes on my blog!

Be healthy and happy,

Rachel Pauls, MD

P.S. Did you know that I have a cookbook?!

the low-fodmap IBS solution

IT IS THE BEST RESOURCE FOR THE LOW-FODMAP DIET AVAILABLE! GET YOUR COPY TODAY.


Low-FODMAP General Tso’s Chicken; Gluten-free

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

Serves 6

Prep time: 30 min

Ingredients:

For low-FODMAP breaded chicken pieces:

  • 6 boneless, skinless chicken breasts (about 24 ounces total)
  • 1 tsp salt
  • pepper to taste
  • 2 large eggs
  • 1 cup cornstarch or potato starch
  • Oil for frying (I like Canola)

For low-FODMAP General Tso’s sauce:

Recipe modified Dec 12, 2020: Images may not reflect actual color of sauce

  • ¾ cup low-FODMAP chicken stock or broth (try my low-FODMAP Happy Soup for an easy shortcut!)
  • 2 tbsp cornstarch
  • 2 tbsp rice vinegar
    • Not ‘seasoned’ rice vinegar, that contains added sugar
  • 2 tbsp tomato paste, no onion or garlic added
  • 4 tbsp soy sauce (gluten-free, if necessary)
    • 2 tbsp is one low-FODMAP serving
  • 1 tbsp Worcestershire sauce
    • 2 tbsp is one low-FODMAP serving
  • 2 teaspoons Ancho Chili powder (check to ensure your brand does not contain hidden onion or garlic)
    • If you prefer less heat, then adjust to taste
  • ¼ cup dark brown sugar, packed
  • ¼ teaspoon ground ginger
  • ½ teaspoon sesame oil
  • ½ teaspoon garlic infused oil (this contains the flavor of garlic but not the FODMAPS!)

Garnish:

  • Green portion of scallion tips or chopped chives, if desired (chives do not contain FODMAPs and the green tips of scallions are also low-FODMAP)
  • Toasted sesame seeds

Directions:

  • Cut raw chicken into 1 inch pieces
  • Sprinkle with salt and pepper

  • Beat eggs in a small bowl
  • In another bowl, place starch
  • Dip chicken in eggs, then corn or potato starch, coating well
  • Heat oil in skillet
  • Fry chicken on all sides until browned, crispy and fully cooked, about 3-4 minutes per side

  • Drain chicken and blot with paper towels

  • To prepare sauce:
    • Combine all sauce ingredients in a medium saucepan
    • Stir constantly over medium-low heat to combine ingredients and prevent the cornstarch from clumping until sauce thickens (about 5 minutes)
    • Taste sauce, and adjust to your preferences if you like a little more spice or sweetness
  • Place chicken in serving dish and pour sauce over chicken, lightly toss to coat
  • Garnish with chives, scallion tips and sesame seeds if desired
  • Serve with low-FODMAP rice or low-FODMAP rice noodles

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11 Comments

  1. Sarah October 11, 2020
    • Rachel Pauls Food October 12, 2020
  2. Liv Smythe October 19, 2020
    • Rachel Pauls Food October 19, 2020
  3. Kate December 10, 2020
    • Rachel Pauls Food December 11, 2020
    • Rachel Pauls Food December 12, 2020
  4. Wyatt March 20, 2021
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