I promise that Mark’s gluten free sweet and sour chicken recipe tastes exactly like the Cantonese-style dish you probably remember ordering from your local takeaway. The best part is that it’s low FODMAP and dairy free too!
Gluten free sweet and sour chicken is such a hard dish to find when eating out and even then, it’s never low FODMAP. But Mark has somehow managed to do it and trust me, you need this recipe in your life, people. That’s why I’m gonna share it with you right here, right now. Well, maybe not right, here, maybe scroll down a bit first.
Oh and Mark wouldn’t even be sharing his secret recipe without the friendly folks at Red Tractor. So make sure you give them a high-five during Red Tractor Week 2017, from the 11th to the 17th of September!
Have you ever seen the Red Tractor logo when you’re out shopping in the supermarket? Yes, me too! But it’s pretty embarrassing to admit that I not only didn’t know what it meant, but I never even thought to ask. I decided that I’d best do my homework first!
Well, to save you the same embarrassment, it basically means that you can trust the way that the food you’re buying is farmed and prepared. That’s because it’s regularly checked by independent experts to make sure it’s the best standard it can be. In short, it’s a big thumbs up to animal welfare, food safety, traceability and environmental protection. Well, that’s pretty win-win, isn’t it?
As you might be able to tell, my Red Tractor produce of choice was chicken! But before I even started the process of getting my brain in gear to think of an idea, Mark had already beaten me to it. Gluten free sweet and sour chicken. Now that’s something you don’t hear very often!
It might be a takeaway classic, but this meal means a lot to me for many reasons (as I’m sure it does/will to you) so if you keep on scrolling, I’ll let you in on just why that is.
Well first of all, this is one of the first meals Mark ever cooked for me not long after we first met. He really pulled out all of the stops for this one and I genuinely couldn’t believe just how insanely authentic it was. It goes without saying that I was mega-impressed!
Mark’s Mum is from Malaysia so he’s pretty awesome when it comes to Oriental-style cooking and I hope these pictures show that. It probably helps that sweet and sour chicken is his favourite meal as well and he claims he could eat it every day for a week without getting sick of it. Scarily enough, I don’t doubt him.
This recipe has been a favourite in his household forever, so I thank Mark’s Mum too for teaching it to him!
Secondly, since going gluten free, gluten free sweet and sour chicken (authentic like the Cantonese-style chicken you’d get from a takeaway) was simply off the menu for many years, full stop. We haven’t had a proper takeaway in about 8 years.
I have so many happy memories of having it at home with my Mum, Dad and Brother as one of the many (x10) dishes we’d order from our local Chinese Takeaway. Of course, my Mum, Dad and Bro still order those amazing dishes from the same Chinese takeaway whenever they please! But sadly, it’s a very different story for me.
Do you find that you get endless Chinese takeaway menus pushed through your letterbox on a month-by-month basis like I do? If only I could explain to them how torturous it is to constantly be reminded I can’t eat all my favourite food every time one of them pops through the door!
You might be lucky enough to have a Chinese takeaway that will make gluten free battered chicken for you, but unfortunately, I’m definitely not lucky enough to live near one of them. Plus, adding low FODMAP on top of that sadly makes ordering this dish an impossibility. Or so I thought…
Lastly this meal is super special to me because Mark not only managed to make this dish gluten free… but it’s low FODMAP too! There’s totally no onion, garlic, gluten or any nasties in Mark’s gluten free sweet and sour chicken and that means… I can eat it. I still haven’t quite processed this information. I can actually eat it!
To me, this dish only proves that nobody would notice if we all lost onion and garlic from our food. Until you try it yourself, I can only say that it tastes as good as it looks in the photos!
I hope you’re all lucky enough to have someone who will go through the trouble to make you something amazing like this knowing you haven’t had it in years. Yes, that’s right, this is truly the dish of love!
I struggle for words to describe how awesome this dish is. It is the dish I used to order for the takeaway. The end. The chicken is crispy on the outside, but so tender in the middle and the sauce is the perfect balance of sweet and sour. I’m getting hungry just typing this!
Well, I’m actually going to hand you over to Mark now who has even kindly agreed to give me the secret recipe for his gluten free sweet and sour chicken. Here’s the recipe, take it away Mark!
- * 2 chopped chicken breasts (Red Tractor of course!)
- * 1 litre of vegetable oil
- * 60g gluten-free self-raising flour
- * 30g corn flour
- * 1/2 tsp baking powder
- * 1/4 tsp salt
- * 150ml water
- * 150ml ketchup (use low FODMAP ketchup if needed, we use FODY Foods Ketchup)
- * 70ml white rice vinegar
- * 2 tinned pineapple rings (chopped into small segments)
- * 125ml pineapple juice
- * 3 tbsp sugar
- * 1/2 green pepper (chopped into squares)
- * 1/2 red pepper (chopped into squares)
- * 1 tbsp corn flour blended with 2 tbsp of water
- 1) To make the gluten free batter, mix all of the dry ingredients in a bowl and slowly add the water until it's the consistency of single cream (not too thin/watery, not too thick and gloopy).
- 2) Mix your chopped chicken breast in the gluten-free batter mix until well coated and put to one side.
- 3) Time to heat your oil. If you don't have a deep-fryer (it's not mandatory!) start by pouring your vegetable oil into a decent-sized saucepan. You want around 1.5 to 2 inches of oil in your saucepan. Heat this at a medium heat until it reaches 190c or 375f. If you don't have a cooking thermometer then just drop a little batter in occasionally - if it sizzles and browns, it's good to go. If it sizzles but doesn't brown, it's not hot enough. Smoke and violent bubbling means it's too hot!
- 3) Once it's reached the desired temperature, carefully lower each chicken chunk into the oil one at a time and be wary of splashing the oil (I use chopsticks to do this, but anything apart from your fingers will do). The oil should be lively and bubbling around each chicken chunk, but not noticeably spitting at all. Don't put too many in at once (I put 6-7 in at once max in a large saucepan) and try to use a slotted spoon to separate them early on if they stick together. Cook each chicken chunk for 5 minutes.
- 4) After 5 minutes, they should be nice, light and airy and a light, golden colour. Remove them from the oil with a slotted spoon and drain them onto kitchen paper. Repeat until all of your gluten free battered chicken is cooked.
- 5) Now for the gluten free and low FODMAP sweet and sour sauce. Start by frying your chopped green and red pepper in a little oil in a wok until slightly browned.
- 6) In a bowl, combine the low FODMAP ketchup, white rice vinegar, sugar and pineapple juice. Add this mix into the hot wok with the peppers and bring to the boil over a high heat.
- 7) Now add the corn flour mixture, stir and add the pineapple chunks. When the mixture returns to the boil again, add the gluten free battered chicken and serve immediately.
- 8) Enjoy!
- * A fifth or less of the sauce would be a safe low FODMAP serving size on the restriction phase of the low FODMAP diet.
- * Some people may not like the idea of adding sugar these days, but trust me, it can be mighty sour if you don't!
- * You don't need a deep-fryer for this recipe, but it probably makes life a little easier. I've personally never owned one.
- * If using the oil for extended periods, make sure you remove scraps of batter from the oil. Otherwise, they can overcook, burn and produce a lot of smoke.
- * I left out a 1/4 tsp of gluten free Worcester sauce from the sauce in this recipe because it's not low FODMAP. Feel free to include this if you're not following a low FODMAP diet.
A massive thanks of course to Red Tractor too for challenging us to create this recipe! Now that my eyes have been opened to the meaning behind the cool looking, little Red Tractor logo, I’ll definitely be seeking it out more and I hope you will be too.
Thanks for reading and happy baking,
Oh and don’t forget to pin this before you leave!