Low FODMAP Recipe : Spicy chicken thighs with cucumber and cashew salad
For the spicy chicken thighs
3 tbsp fish sauce
freshly ground black pepper, to taste
1 tbsp garlic infused oil
2 large red chillies, finely chopped
2 tsp sugar
8 chicken thighs, bone and skin removed
2 tbsp vegetable oil
For the cucumber and cashew salad
3 tbsp lime juice
3 tbsp caster sugar
200g/7oz vermicelli rice noodles
2 cucumbers, halved and thinly sliced
small handful fresh mint leaves
4 spring onions, sliced finely green ends only
2 tbsp cashews, crushed
For the spicy chicken thighs, whisk the fish sauce, pepper, garlic oil , chillies and sugar together in a bowl. In a separate bowl, pour half the marinade over the chicken thighs. Cover with cling film and refrigerate for 20 minutes. Reserve the rest of the marinade. For cucumber and cashew salad, make a dressing by adding the lime juice and sugar to the reserved marinade, stirring until the sugar has dissolved.
In a heat-proof bowl, cover the vermicelli with boiling water and leave for a minute or so until the noodles have softened. Drain and rinse the noodles under cold water. Mix the drained noodles in a large bowl with the cucumber, mint, spring onions, cashews and the dressing until well combined. Remove the chicken thighs from the marinade, shaking off any excess. Fry the chicken thighs in the oil in a large frying pan over medium-high heat for 3-4 minutes on each side, or until cooked through. (You may have to do this in batches.)To serve, divide the cucumber and cashew salad among four plates, slice the chicken and place alongside.
FODMAPs are short chain carbohydrates (oligosaccharides), disaccharides, monosaccharides and related alcohols that are poorly absorbed in the small intestine. These include short chain (oligo-) saccharide polymers of fructose (fructans) and galactose (galactans), disaccharides (lactose), monosaccharides (fructose), and sugar alcohols (polyols) such as sorbitol, mannitol, xylitol and maltitol.
The term FODMAP is an acronym, deriving from "Fermentable, Oligo-, Di-, Mono-saccharides And Polyols". The restriction of these FODMAPs from the diet has been found to have a beneficial effect for sufferers of irritable bowel syndrome and other functional gastrointestinal disorders (FGID). The low FODMAP diet was developed at Monash University in Melbourne by Peter Gibson and Susan Shepherd.