Low FODMAP Gluten Free Orange Chicken

Total time45 min

Prep time20 min

Cook time25 min

4.5

(12)

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Ingredients

4 servings

For the chicken

2 lbs boneless, skinless chicken thighs, cut into 1-inch pieces
½ tsp kosher salt
¼ tsp black pepper
¾ cup cornstarch
2 large eggs, beaten
⅓ cup neutral oil (such as avocado or canola oil), plus more as needed

For the sauce

1 cup fresh orange juice (from about 3 medium oranges)
Ingredient note
Freshly squeezed orange juice is low in FODMAPs in modest amounts, and this recipe works out to about 1/4 cup per serving, so it is likely fine.
1 tbsp orange zest
3 tbsp tamari
3 tbsp rice vinegar
3 tbsp granulated sugar
1 tbsp honey
Chef's tip
Use the same amount. Maple syrup is a little thinner and less sticky than honey.
1 tsp sesame oil
1 tsp fresh ginger, finely grated
2 cloves garlic, minced
Chef's tip
Swap it in for an equal amount of the oil or butter the recipe cooks with - do not add it on top of the existing fat.
½ tsp red pepper flakes
1 tbsp cornstarch
2 tbsp cold water

For serving

2 green onions (green tops only), thinly sliced (optional)
Ingredient note
The green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
1 tsp sesame seeds (optional)

Instructions

1
In a large bowl, toss the chicken pieces with the salt and pepper. In a separate shallow bowl, whisk together the sauce cornstarch and cold water to make a slurry; set aside. In another small bowl, whisk together the orange juice, orange zest, tamari, rice vinegar, granulated sugar, honey, sesame oil, ginger, garlic, and red pepper flakes until the sugar dissolves; set aside.
2
Place the 3/4 cup cornstarch in a shallow bowl and the beaten eggs in a second shallow bowl. Working in batches, dip each chicken piece in the egg, letting the excess drip off, then dredge in the cornstarch, pressing to coat on all sides.

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