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Gluten free sweet and sour chicken (low FODMAP, dairy free)

Mark's Gluten free sweet and sour chicken recipe is just like the Cantonese-style dish from your local takeaway. It's low FODMAP and dairy free too!

Course Main Course
Cuisine Chinese
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 3

Ingredients

  • 2 chopped chicken breasts
  • 1 litre of vegetable oil

For the batter

  • 60g gluten-free self-raising flour
  • 30g corn flour
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • 150ml water

For the sauce

  • 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

Instructions

  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 half way up a medium-sized saucepan. Don't overfill it!

  4. 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!

  5. 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. The oil should be lively and bubbling around each chicken chunk, but not noticeably spitting at all. Try to use a slotted spoon to separate them early on if they stick together.

  6. 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.

  7. Now for the sweet and sour sauce. Start by frying your chopped green and red pepper in a wok using 1 tbsp of oil until slightly browned.

  8. In a separate bowl, combine the 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.

  9. 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.

  10. Enjoy!

Recipe Notes

* A tenth 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.