Sweet and Sour Chicken made healthy with low fodmap, paleo ingredients free of additives and full of flavor.
Ingredients
454 gm
Chicken breast, boneless, skinless
(cut into 1-inch chunks)
1/2 cup
Arrowroot
1 large
Egg
(beaten)
2 tbsp
Coconut oil
1/2 cup
Coconut sugar
((100 gram); or regular white)
1/4 cup
Rice vinegar
2 tbsp
Coconut aminos, Coconut Secret
1/4 cup
Tomato ketchup
(recipe included here)
1/4 cup
Chicken broth (stock)
1 cup chopped
Red bell pepper
1 cup diced
Pineapple
3 green onion (stem)
Green onion
(green part only for low FODMAP)
1 cup
Tomato sauce, canned
(100% tomato sauce)
1/2 cup
Vinegar, white
1/4 cup
Coconut sugar
(can sub regular sugar)
1 tsp
Mustard powder
1/4 tsp
Cumin
1/4 tsp
Allspice, ground
1/4 tsp
Black pepper
1 tsp
Kosher salt
1/4 tsp
Paprika
1/4 cup
Low FODMAP Ketchup
Instructions
First prepare the sauce by adding the coconut sugar, vinegar, coconut aminos, chicken stock and homemade ketchup to a medium sauce pan. Stir and bring to a boil. Reduce to a low heat and leave until later.
Add chicken pieces and beaten egg to a large ziplock bag. Seal and shake to coat chicken. Then add the arrowroot starch to the bag, shaking again to lightly coat all the chicken pieces.
Add coconut oil to a large non skillet. Add the coated chicken. Fry over medium heat, a couple of minutes on each side until the coating begins to crisp. Add pepper and pineapple chunks. Continue to saute over medium heat until chicken is browned and cooked through.
Add the sauce to chicken and peppers. Cover and reduce the heat down to a simmer and allow the juices to soak into the chicken for a few minutes. Top with sliced green onions (green tops only). Serve over rice and enjoy!
*For the Ketchup,
Add tomato sauce, vinegar, cumin, allspice, salt, pepper, mustard powder, sugar, and paprika to a sauce pan and bring to a simmer. Allow the sauce to simmer for at least 20 minutes. It will thicken as time goes on. Make sure to stir occasionally to prevent the bottom or sides from burning. When it's done, allow the ketchup to cool completely before storing in an airtight container to keep in the fridge.
