Go Back
–+ servings
An aerial image of a bowl of low FODMAP sweet and sticky glazed chicken, stir fried Asian greens and edamame and a 4 grain rice mix. The bowl sits atop a white marble table in bright sunlight.

Low FODMAP sweet and sticky chicken

Gluten free, nut free, dairy free, low FODMAP, sesame free option
*Recipe is in Australian tablespoons which are 20ml as opposed to the more common 15ml. Use ml for international accuracy.
Be the first to rate this recipe
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 35 minutes
Course Main Course
Cuisine Food Intolerance Friendly
Servings 4 people

Ingredients
  

For the chicken marinade:

  • 80 ml (4 tablespoons)* Tamari
  • 40 ml (2 tablespoons)* maple syrup
  • 40 ml (2 tablespoons)* white rice vinegar
  • 20 ml (1 tablespoon)* toasted sesame oil
  • 50 g grated ginger
  • 1 red chilli finely sliced
  • 2-4 spring onion greens thoroughly washed and finely chopped (up to 1 bunch)
  • Salt and pepper to your tastes
  • 3 large or 4 small chicken thighs (boneless)

To finish:

  • 2-4 teaspoons gluten free cornstarch or sticky rice flour (depending on how thick you'd like your sauce)
  • 2-4 teaspoons water (use equal parts starch and water for the slurry)

Instructions
 

To marinate the chicken:

  • 3-8 hours beforehand, combine the marinade ingredients in an airtight glass container or in the vessel you intend to bake the chicken in. Taste and adjust according to your preferences before adding the chicken thighs whole. Cover them in the marinade, cover the dish and place in the fridge.

To bake the chicken:

  • When you are ready to eat, preheat the oven to 200C/400F.
  • If you haven’t already, place the marinated chicken (sauce and all) in a baking dish. I used a 28cm oval Le Creuset dish. Place the dish on a baking tray to catch any errant sauce and into the oven for 20-30 minutes, depending on the size of your chicken thighs and whether or not you are scared of undercooking chicken like me lol.
  • When the chicken is cooked through remove the dish from the oven, remove the chicken from the sauce and place the chicken on a plate to set aside.
  • In a small bowl, mix together the cornstarch or glutinous rice flour and water to form a slurry. Pour the slurry into the sauce mixture and stir to combine.
  • Return the dish (with just the sauce) to the oven for 5 or so minutes. It should be bubbling away and have thickened nicely.
  • When you are happy with the sauce, remove it from the oven. Place the chicken back into the dish and coat with the glossy, thick sauce. Serve immediately.
  • Leftovers keep well in the fridge and can be frozen and defrosted. The sauce can turn a bit jelly-like when cooled but it will loosen up when reheated.

Notes

  • 4 Australian tablespoons (80ml) = 5.5 American tablespoons
  • 2 Australian tablespoons (40ml) =2.7 American tablespoons (personally I would round up to 3 for the maple syrup and white rice vinegar, but do what you prefer)
  • 1 Australian tablespoon (20ml) =1.3 American tablespoons (I would round down to 1 tablespoon for the oil as a fatty piece of chicken thigh contains sufficient oil to carry this dish)
  • 50g ginger sounds like a lot (and it is) but it really adds so much flavour to this dish. I personally don't think you can tell it is ginger heavy but rather it adds a nice base note. You can add less if you like.
  • I have experimented with using some pickled garlic (which is low FODMAP in serves of up to 29g) but I didn't feel it was necessary here. 
  • Tamari is gluten free soy sauce. If you can only find gluten free soy sauce, that will work here as well but I recommend adding it conservatively to start and tasting the marinade before adding the chicken to ensure it isn't excessively salty. Dark soy sauce will be way too salty and intense and is not a substitute here. 
Keyword Low FODMAP chicken, Low FODMAP chicken recipes, Low FODMAP marinated chicken
Tried this recipe?Let us know how it was!