I came across this recipe (Weight Watchers Sesame Chicken) on Pinterest a while ago and thought it would be a great one to adapt for fructose malabsorption because it is low in sugar. I love Chinese food and we still get take-out now and then even though it probably has wheat and other things I shouldn’t eat. We haven’t had it in quite a while though, so it was time to make some at home.
This recipe is both gluten-free and low-fructose. What I like about it is that you customize it by adding whatever kind of vegetables you can tolerate. For the ultimate low-fructose dish, I just add spinach. Or, if you are feeding a family where some of the members don’t have any intolerances, you can set aside a low-fructose portion for whoever has fructmal, and then add additional veggies to the rest! Other veggie options for the rest of the family could be carrots, broccoli or water chestnuts.
For the sweetener, I usually use brown sugar. At less than a teaspoon per serving, I can tolerate it. I think it helps make the sauce richer, but feel free to use dextrose if you need to.
I love and tolerate sesame seeds, plus they are packed with nutrition. Sesame seeds contain healthy oils, antioxidants, vitamins, minerals, protein and fiber. I think the key in Asian dishes is to toast them. It really brings out their “sesame-ness.” Sesame seeds are pretty neutral tasting, but when you toast them they get a more pronounced flavor.
1 tablespoon white wine vinegar
1/2 tablespoon olive oil
- Brown sesame seeds in a small nonstick skillet over low heat, stirring frequently. Once seeds are toasted, remove from pan to cool.
- In a small bowl or measuring glass, combine the chicken broth, dextrose (or brown sugar), tamari sauce, vinegar, sesame oil and garlic (if tolerated).
- Add the chicken, flour, salt and pepper to a large resealable plastic bag and shake to coat the chicken.
- Heat the olive oil in a large skillet over medium heat. Add the chicken and cook until browned. Flip chicken to brown the other side. Pour in the sauce and simmer until chicken is cooked through, about 5 minutes.
- Add spinach, in batches if needed, and cook until just wilted.
- Sprinkle with sesame seeds and serve over rice.
Step-by-Step Instructions for Sesame Chicken
Eating it right now. It's delicious!!!
Glad you like it!
Thanks for the yummy low fodmap recipe. We've made this 3 times in the last 2 weeks! Even my kids love it!
Thanks for the comment. Glad you like it!