Sweet Teriyaki Chicken Salad with Grapes (FODMAPs friendly

A low FODMAP diet can be as adventurous and exciting as you make it. This simple, varied and exciting salad makes the perfect lunchtime treat. A Low FODMAP diet can be effective in helping IBS sufferers as it can reduce IBS symptoms. The salad offers sweet and savoury combination of flavours which are reminiscent of eastern cuisine, and the soy sauce and ginger really add to the oriental theme. As the chicken should be marinated for as long as possible it is a good idea to prepare this meal the night before. 

The sweet and sour sauce is thick and flavourful, complementing the crunch of the grapes and the tender succulent chicken. Use red grapes to add colour and variety, but green and black grapes will work equally well. This dish is great eaten alone, but also makes an inventive addition to any buffet table, and even a perfect starter for an eastern themed dinner party. 

If you’re looking for something a little different this festive season, why not make the dish with prawns rather than chicken for an exciting twist to the traditional prawn cocktail for Christmas dinner? This truly is a salad with a twist. Embrace the eastern vibe and try your hand at eating with chopsticks! The sweet and sour sauce is thick and flavourful, complementing the crunch of the grapes and the tender succulent chicken. Use red grapes to add colour and variety, but green and black grapes will work equally well. This dish is great eaten alone, but also makes an inventive addition to any buffet table, and even a perfect starter for an eastern themed dinner party. If you’re looking for something a little different this festive season, why not make the dish with prawns rather than chicken for an exciting twist to the traditional prawn cocktail for Christmas dinner? This truly is a salad with a twist. Embrace the eastern vibe and try your hand at eating with chopsticks!

Ingredients
  • 2 full chicken breasts, cut in half to create thinner cutlets
  • 60ml reduced sodium soy sauce
  • 250g fresh pineapple chunks
  • 60ml water
  • 1 tbsp minced ginger
  • 1 tbsp sesame oil
  • 1 tbsp brown sugar
  • 15-20 grapes, cut into quarters
  • 2 spring onions (FODMAP dieters use only the green part)
  • 2 tbsp Mayonnaise
  • Salt and pepper to taste


Instructions

  1. Place the chicken strips evenly in a medium sized glass or ceramic casserole dish or bowl.
  2. Blend the soy sauce, pineapple, ginger, sesame oil and brown sugar in a blender until smooth.
  3. Add water to the mixture and drizzle over the chicken. Turn the chicken and ensure it is thoroughly coated on all sides. Cover and place in refrigerator overnight or for several hours to marinate.
  4. Prepare the grill when chicken is fully marinated, and grill until thoroughly cooked, turning occasionally.
  5. Wash and finely chop the spring onions and quarter the grapes.
  6. Allow the chicken to cool for several minutes, then slice into bite size chunks. In bowl place chicken, grapes, spring onions and mayonnaise and combine.
  7. Season to desired taste and serve.
  8. For added zing you could squeeze the juice of half a lime over the top.

Check out YorkTest, the food intolerance test experts, to find out if you may have a food intolerance.





2 comments


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