Low-FODMAP Asian Sesame Coleslaw With Teriyaki Chicken

Low-FODMAP Cole Slaw With Teriyaki Chicken
Patsy Catsos, MS, RDN, LD

Nutrition Highlights (per serving)

Calories 339
Fat 15g
Carbs 23g
Protein 29g
View All
Total Time 55 min
Prep 50 min, Cook 5 min
Servings 6 (1 1/4 cup each)

Crunchy, savory, and sweet, this colorful slaw and chicken makes a beautiful presentation. Although cabbage has a reputation as a “gassy” vegetable, it is low enough in FODMAPs to be considered IBS-friendly in modest portions. This recipe be can served as a light lunch or turned into a complete meal by adding a side of rice to round it out.

Ingredients

  • 1 12-ounce package shredded cabbage (8 cups)
  • 3 medium carrots, shredded
  • 1/2 large red bell pepper, cut into matchsticks
  • 1/2 cup thinly sliced scallion, green part only
  • 1 8-ounce can sliced water chestnuts, drained
  • 5 tablespoons rice vinegar
  • 3 tablespoons granulated sugar
  • 5 tablespoons reduced sodium soy sauce
  • 1/4 cup sesame oil
  • 4 teaspoons grated, peeled ginger root
  • 2 tablespoons toasted sesame seeds
  • 1 3/4 pounds boneless, skinless chicken breasts
  • 1/4 teaspoon salt
  • 1 1/2 teaspoons canola oil

Preparation

  1. In a large serving bowl, combine cabbage, carrots, pepper, and scallions.
  2. Quarter the water chestnut rounds by stacking several together and slicing with a sharp knife; add them to the vegetables in the serving bowl.
  3. In a small bowl, whisk together the rice vinegar, sugar, and soy sauce until sugar is dissolved. Add the sesame oil and ginger. Whisk briskly, then remove 1/4 cup of the dressing, including some of the ginger, and reserve for the chicken.
  1. Pour the remaining dressing over the vegetables and stir to coat. Let the coleslaw marinate for 30 minutes to allow flavors to blend, stirring 3 to 4 times. Add sesame seeds.
  2. While the slaw marinates, prepare the chicken. Slice chicken breasts crosswise into ¼-inch thick pieces. Sprinkle with salt.
  3. Heat a large skillet over medium high heat. When hot, add canola oil and heat 30 seconds. Add the chicken and stir fry until chicken is cooked through and no longer pink, 3 to 5 minutes. Add reserved dressing and cook for 3 more minutes.
  4. Serve the chicken on top of, or alongside, the slaw.

Ingredient Variations and Substitutions

If you have time, you can slice your own cabbage very thinly for this slaw. A one pound head of red or green cabbage will yield approximately 8 cups of shredded cabbage. On the other hand, if you are short on time, you can substitute 1/2 of a 10-ounce bag of prepared carrot shreds or matchsticks for the 3 medium carrots.

If you like the flavor of red radishes, use 6 sliced ones instead of red bell pepper. You can also use cider vinegar instead of rice vinegar, and 1 3/4 pounds thinly sliced pork loin or pork tenderloin instead of chicken.

To make this recipe gluten-free, use gluten-free soy sauce.

Cooking and Serving Tips

The nutty flavor of sesame oil is an important ingredient in the low-FODMAP kitchen.

It adds complexity and flavor to Asian recipes and is available in most grocery stores. Read the label carefully, and choose toasted (not spicy) for most recipes, unless you are a spicy food lover. Store it in the refrigerator after opening.

Toast sesame seeds to bring out their nutty flavor. Heat a small skillet on medium heat. Add sesame seeds and stir continuously until fragrant and light golden brown, 3 to 5 minutes. Pour immediately into a small bowl to cool. Store in an airtight container and use within 1-2 months, or refrigerate for longer. And why not make extra and use in stir fries or on noodles?

Nutrition Facts
Servings: 6 (1 1/4 cup each)
Amount per serving  
Calories 339
% Daily Value*
Total Fat 15g 19%
Saturated Fat 2g 10%
Cholesterol 81mg 27%
Sodium 1035mg 45%
Total Carbohydrate 23g 8%
Dietary Fiber 5g 18%
Total Sugars 13g  
Includes 6g Added Sugars 12%
Protein 29g  
Vitamin D 0mcg 0%
Calcium 71mg 5%
Iron 2mg 11%
Potassium 727mg 15%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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