low fodmap monash asian chicken noodle salad

 asian noodle salad 

https://www.monashfodmap.com/recipe/asian-chicken-noodle-salad/

ingredients
1 large packet rice noodles 250 g
Skinless chicken breast, diced 500 g
1 tbsp garlic-infused olive oil 18 g
1 red capsicum, julienned 225 g
1/2 green capsicum, julienned 113 g
2 medium carrots, julienned 150 g
½ bunch spring onions, green tops only, sliced 8 g
¼ cup oyster sauce 62 g
¼ cup soy sauce 62 g
1 tbsp fish sauce 20 g
1 tsp brown sugar 5 g
1 tsp crushed ginger 5 g
1 tsp red chilli flakes 2 g
½ cup crushed peanuts 65 g

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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Hints

• Use salt reduced soy sauce and oyster sauce if available. 
• This recipe can be enjoyed as both a hot or cold dish.

Monash Maple Mustard Chicken Crunch Salad

 recipe to try!

https://www.monashfodmap.com/recipe/maple-mustard-chicken-crunch-salad/

ingredients
CRUMBED CHICKEN TENDERS
Skinless chicken breast 450 g
1 ½ cups Panko breadcrumbs 105 g
½ tsp Salt
3 tbsp Mayonnaise
2 tsp Dried chives
2 tbsp Fresh parsley, finely chopped
HERB ROASTED POTATOES
Potato 600 g
1 tbsp Garlic infused oil
½ tsp Dried oregano
½ tsp Dried thyme
Season with salt and pepper
SALAD
4 cups Iceberg lettuce, shredded 220 g
1 ½ cups Continental cucumber 240 g
1 cup Grated cheddar cheese, optional 114 g
DRESSING
3 tbsp Mayonnaise
1 tbsp Dijon mustard
½ tsp pure maple syrup (optional - add to taste)
Season with black pepper

Method

1. Pre-heat the oven to 200ºC (390ºF) bake function or 180ºC (355ºF) fan forced.

2. This recipe needs two roasting pans. Line one roasting pan with baking/parchment paper. Place a wire rack in the other roasting and lightly spray the rack with cooking oil (this will stop the chicken from sticking).

3. Prep the potatoes: Scrub the potato skins and slice the potato into small bite-sized pieces. Place in a bowl and drizzle over the garlic infused oil, sprinkle with thyme and oregano, then season with salt and pepper. Gently toss until the potato is evenly coated. Then place in the lined roasting pan.

4. Crumb the chicken: Slice the chicken breast into evenly-sized chunky strips. Mix the mayonnaise, dried chives, and chopped parsley in a shallow bowl. Next, mix the breadcrumbs, salt and black pepper in a separate bowl. Lightly roll each chicken tenderloin in the mayo batter and then into the breadcrumb mix. Place the crumbed chicken on the prepared wire rack in the roasting tray. Repeat until all chicken pieces are covered.

5. Bake the chicken and potato: Pop the potato and chicken in the oven and bake for 20-25 minutes until the potatoes are golden and crispy and the chicken is golden and cooked through.

6. Prep the salad: While the potato and chicken cook, prep the remaining ingredients. Slice the iceberg lettuce and peel and chop the cucumber. Grate the cheese. Pop the lettuce, cucumber and cheese into a salad bowl.

7. Make the maple mustard dressing: Mix the mayonnaise, Dijon mustard and maple syrup in a small bowl and season with black pepper.

8. Once the chicken and potato are cooked, remove them from the oven. Allow to cool for a few minutes, then slice the chicken into bite-sized pieces.

9. Assemble the salad: Add the potato and chicken to the salad bowl, toss gently to combine and drizzle in maple mustard dressing. Sprinkle with a little bit of chopped parsley if desired!

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Hints

Dairy free option: If you need to be dairy free, then leave out the cheese or swap in vegan cheese.

Gluten free option: Swap in gluten free breadcrumbs instead. You can make your own gluten free panko bread crumbs at home by taking 6 slices of gluten free white bread. Remove the crusts and break into small pieces, place them into a food processor and pulse into crumbs. Line a baking tray with baking/parchment paper, then add the crumbs over the tray in a single layer. Bake in the oven at 100ºC (210ºF) for 40 minutes or until completely dried.