Zev’s Favorite Low-FODMAP Sweet & Sour Chicken with Dipping Sauce; Gluten-free, Dairy-free

This low-FODMAP Sweet and Sour Chinese Chicken recipe is my youngest son’s favorite.  It is crispy, sweet and tangy and so delicious.

I make this in batches and store the chicken pieces in the freezer, so this low-FODMAP Sweet and Sour Chicken dinner is always ready to go.  Plus, the low-FODMAP Sweet and Sour Sauce is enough to use over several meals.  I keep low-FODMAP Sweet and Sour Sauce in a jar in the refrigerator and drizzle it over my favorite rice and vegetables. It is so good.

You can turn this low-FODMAP Sweet and Sour Chicken recipe into a low-FODMAP chicken strip appetizer with Sweet and Sour Dipping Sauce for a cocktail party.  I guarantee, no one will know its low-FODMAP and gluten-free.

Check out over 300 more low-FODMAP recipes on my blog.

You may also love my low-FODMAP General Tso’s Chicken or my low-FODMAP Pineapple sweet and sour stir-fry.

Be healthy and happy,

Rachel Pauls, MD

Zev’s Favorite Low-FODMAP Sweet and Sour Chicken; Gluten-free, Dairy-free

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

Serves 6

Prep time: 15 minutes

Ingredients

For the low-FODMAP Chicken

• 6 boneless skinless chicken breasts (about 1 & 1/2 pounds)
• 1 cup gluten-free low-FODMAP flour of your choice
• 1/2 tsp baking powder
• 1/2 tsp xanthan gum if not included in your flour choice
• 1 tsp salt
• 1/2 cup water
• 2 tablespoons canola or olive oil
• 2 large eggs
• Additional oil for frying (about 1/4 cup)
• Optional garnish: sesame seeds

For the low-FODMAP Sweet and Sour Sauce

Yields about 3 cups; About 24 servings

Serving size 2 tablespoons

• 1/2 cup organic ketchup (no high fructose corn syrup)
  • can use my low-FODMAP ketchup recipe
• 1/2 cup white vinegar
• 3/4 cup water
• 1 & 1/4 cup granulated sugar
• 1/2 cup brown sugar, lightly packed
• 3 tablespoons cornstarch dissolved in additional 1/4 cup cold water

Directions

Prepare low-FODMAP sweet and sour sauce:

• If you haven’t already done so, mix your 3 tbsp cornstarch in the 1/4 cup water (to create a slurry) and set aside
• Combine all remaining sweet and sour sauce ingredients except cornstarch mixture in large microwave safe bowl (about 8-cup size) and stir well
• Microwave uncovered, on high, for 3 minutes
  • As microwave ovens vary, yours may take less time
  • Watch your sauce to ensure it doesn’t burn
• Stir sauce and return to microwave
• Heat an additional 2-3 minutes, or until boiling
• Once it boils, remove from microwave and stir cornstarch/water mixture into the sauce and combine well
• Return to microwave for another 2-3 minutes until bubbling and thickened, stirring occasionally if desired
• Let stand for 5 minutes after cooking to ensure the temperature is evenly distributed
• If you prefer to make your sweet and sour sauce on the stovetop, use a large saucepan and complete steps as above over medium-high heat

Prepare low-FODMAP Chicken:

• Place chicken breasts between 2 sheets of wax paper and using a mallet, flatten the breasts
• Blend or use food processor to combine gluten-free flour, baking powder, xanthan gum, salt, water, eggs and oil until smooth, about 10-15 seconds
• Dip chicken pieces in this flour mixture
• Fry in hot oil until brown on both sides, about 2-3 minutes each side
• Blot with paper towels
• Serve with sauce drizzled over top and on the side

It is super tender and delicious!