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Low FODMAP Recipe : Crunchy chicken salad


4 tbsp Vietnamese fish sauce (nuoc mam) or Thai fish sauce (nam pla)

2 boneless skinless chicken breasts

4 tbsp lime juice

1 tbsp sugar, or more to taste if liked

½ tsp coarsely ground black pepper

1 small red chilli, seeded and finely chopped

200g beansprouts

2 medium carrots, finely shredded

2 tbsp roughly chopped fresh mint leaves

2 tbsp roughly chopped coriander leaves

For the nuoc cham sauce

1 tbsp garlic infused oil

3 plump fresh red chillies, halved and seeded

1 tbsp caster sugar

3 tbsp Vietnamese fish sauce (nuoc mam) or Thai fish sauce (nam pla)

3 tbsp rice vinegar

To serve

small bunch of fresh mint

2 tbsp salted peanut, very finely chopped


Half fill a medium wok or deep frying pan with water, sprinkle in half of the fish sauce and bring to the boil. Turn down the heat to a simmer, lower the chicken into the water and cover the pan with a lid. Simmer for 10 minutes until the chicken is cooked through. Lift the chicken out of the water and leave until cool enough to handle.

Meanwhile, mix the remaining fish sauce in a large bowl with the lime juice, sugar, pepper and chopped chilli. Tip in the beansprouts and carrots. Mix well.

Shred the chicken and toss it into the salad with the herbs. Mix again, cover and leave to marinate in the fridge for at least 2 hours (overnight is ideal).

To make the nuoc cham sauce, pound the chillies and caster sugar to a paste using a pestle and mortar. Mix in the fish sauce, garlic oil vinegar and 6 tbsp water. (It will keep for up to 4 days in the fridge.)

To serve, toss the salad, taste and add more sugar, if you like. Scatter mint leaves on each plates, pile the salad on top and sprinkle with peanuts. Serve with individual bowls of nuoc cham sauce to pour over.

Recipe from Good Food magazine

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