Friday, 4 March 2016

Low FODMAP Asian chicken noodle salad

By Lyndal McNamara (APD)







 
Asian chicken noodle salad 

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Serves 4
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INGREDIENTS
  • 1 Large packet rice noodles 
  • 500g skinless chicken breast, diced 
  • 1 tbs. garlic infused olive oil 
  • 1 red capsicum, julienned 
  • 1 green capsicum, julienned
  • 2 medium carrots, julienned 
  • ½ bunch spring onions (green tops only), chopped 
  • ¼ cup oyster sauce 
  • ¼ cup soy sauce 
  • 1 Tbsp fish sauce 
  • 1 tsp brown sugar 
  • 1 tsp crushed ginger 
  • 1 tsp red chilli flakes 
  • ½ cup crushed peanuts 
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METHOD
1. Julienne capsicums and carrots and chop spring onion tips, set aside
2. Cook rice noodles according to packet instructions, drain and set aside to cool
3. In a small jug, add oyster sauce, soy sauce, fish sauce, brown sugar, crushed ginger and chilli flakes and stir to combine, set aside 
4. Heat oil in large wok, add diced chicken and sauté until browned and cooked thoroughly 
5. Turn off heat and add cooked rice noodles, sauce and julienned capsicum and carrot to the wok, stir to combine 
6. Divide noodle salad into four bowls and garnish with spring onion tips and crushed peanuts  

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TIPS

Use salt reduced soy sauce and oyster sauce if available 
This recipe can be enjoyed as both a hot or cold dish 
During the rechallenge phase of the Low FODMAP diet, try adding some amber vegetables (such as broccoli) to this recipe to boost its prebiotic fibre content! (see the Monash University low FODMAP App for more details) 


NUTRITION INFORMATION per serve
Energy total
Protein
Fat total
         - Saturated
     Carbohydrate
Sodium
1998KJ
37g
15g
2.9g
44g
1674mg





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