When I got off the train from work this evening, I realized that we didn’t have any food in the fridge for dinner. I picked up some chicken thigh fillets and a bunch of shallot from a local grocery store, and walked home to make a quick meal.
When I got home, I first put on the kettle for some hot water; then put on some rice in the rice cooker. I placed the whole chicken fillets in a saucepan with a piece of ginger and a few pinch of salt, poured over the hot water to cover all the pieces, brought it to boil over the stove top, then put the lid on and turned the heat to very low. Off I went to get change out of my work clothes. When I was back in the kitchen, I chopped up some shallot and chili (note1). I heat up a frying pan with some oil, pan fry the shallot & chili with a little sugar & salt (1 minute) – dinner’s nearly ready.
The chicken was just cooked (approx 15 minutes) – beautifully tender and juicy. I sliced the chicken and mixed the pieces with a dash of soy (use gluten free soy sauce for a gluten free option), a dash of sesame oil, a dash of rice wine vinegar, a dash of white wine. Add the pan fried shallot and chili, garnish with coriander, and dinner was served.
Note 1. only use green top of the shallot for a FODMAP friendly option.
Monash University recommends the following serving size as low FODMAP – chicken 125g (1 small fillet, cooked), wine 149g (1 glass), green top of the shallot 1g, coriander 16g (1 cup), ginger 3g (1tsp), soy sauce 42g (2tbs), sesame oil 18g (1tbs), rice wine vinegar 42g (2tbs), cooked rice 1 cup. An Monash App is available for purchase for your smart phone.