Nutrition balance score
Good
Glycemic Index
53
Low
Glycemic Load
13
Moderate
Nutrition per serving
Calories333.5 kcal (17%)
Total Fat18.1 g (26%)
Carbs23.6 g (9%)
Sugars13 g (14%)
Protein20.3 g (41%)
Sodium646.7 mg (32%)
Fiber2.3 g (8%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings

2 tablespoonsgarlic infused olive oil

2 tablespoonscornstarch

1 tablespoonsoy sauce
low sodium

1 tablespoonwater

1 poundChicken breast
cut into 1 inch pieces

0.5Red Bell Pepper
diced, about 1/2 inch

1Green Bell Pepper
diced, about 1/2 inch

½ cupFresh Pineapple
diced, about 1/2 inch

2green onions

1 tspsesame seeds

Sweet and Sour Sauce
For The Low FODMAP

½ cupOrange
or Pineapple Juice, 100% juice, not from concentrate

2 tablespoonstomato paste

3 TablespoonsSoy Sauce
low sodium

2 tablespoonsbrown sugar

2 tablespoonsrice vinegar

1 tspginger
fresh grated

2 tspsesame oil

4 TablespoonsChicken broth
low sodium

1 tablespooncornstarch
Instructions
Step 1
Prepare the coating for the chicken. Combine in a medium bowl 2 tablespoons cornstarch, 1 tablespoon soy sauce, 1 tablespoon of water, and a few grinds of fresh salt and pepper. Stir together.
Add the chicken to the bowl and mix until the chicken is coated.
Heat about 1 tablespoon of olive oil in a pan over medium-high heat.
Cook the chicken until browned and cooked through, about 2-3minutes per side. Give the chicken some space. Crowding will result in less browning. Work in two batches if needed, adding another tablespoon of oil to the pan.
Remove the chicken from the pan and set it aside on a plate lined with paper towels to absorb extra oil.
Next, cook the bell peppers and pineapple until tender, about 6-8 minutes. Stir occasionally.
Mix all the sauce ingredients in a small bowl. Use a Microplane to grate the fresh ginger.
Add the chicken back to the pan. Then add about half of the sauce. Stir to combine. Add additional sauce as desired. You may not need to use all of it. Let cook a minute or two until the sauce has thickened and the chicken is warmed through.
Serve immediately over cooked white or brown rice, or quinoa. Top with sesame seeds and the tops of green onions.
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