Monday, 8 February 2016

Low FODMAP Sticky Chinese Chicken Wings

By Alana Scott, low FODMAP cook from A Little Bit Yummy 

Celebrating the Luna New Year? These low FODMAP sticky Chinese chicken wings are the perfect appetiser to share with your friends. They are sticky and sweet and just a little bit spicy!  


 

 
Sticky Chinese Chicken Wings
 
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Serves 5

Prep time: 15 minutes

Cook time: 45 minutes
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INGREDIENTS

Sticky Chinese Chicken Wings
  • 1.2kg (2.65lb) chicken wings (cut into drums or wings as needed)
  • 1 tsp sesame oil
  • 1 tbsp rice wine vinegar
  • 2 tbsp brown sugar
  • 3 tbsp soy sauce
  • 4 tbsp tomato paste
  • 1 & ½ tbsp oyster sauce
  • 1 tbsp garlic infused oil
  • ½ tsp Chinese five spice
To serve
  • 2 tbsp spring onion (green tips only)
  • 2 tsp sesame seeds (toasted)
  • 1 tbsp fresh coriander (cilantro)
  • ½ mild red chilli (deseeded & finely sliced)
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METHOD
  1.  Preheat the oven to 180ºC (350ºF) bake function.
  2.  Place the chicken wings in a large bowl. Mix the sesame oil, rice wine vinegar, brown sugar, soy sauce, tomato paste, oyster sauce, garlic infused oil and Chinese five spice in a small bowl. Pour the marinade over the chicken wings and mix through. Allow to marinate for 10 minutes.
  3.  Line a roasting tray with baking paper or grease well. Pull the chicken wings out of the marinade and place in the roasting tray. Reserve the left over marinade for basting. 
  4.  Place the chicken wings in the oven. Baste after 15 minutes with half of the left over marinade, then pour the rest of the marinade over the chicken at 30 minutes. 
  5.  Bake for 40 to 50 minutes until the meat is tender, and the wings are sticky and a gorgeous dark red/golden colour.
  6.  Toast you sesame seeds in a small frypan over medium high heat for 1 to 2 minutes (no oil needed). Remove as they start to turn golden brown. Finely chop the green spring onion tips, red chilli, and fresh coriander.
  7.  Serve with a sprinkle of sesame seeds, some roughly chopped fresh coriander (cilantro), finely chopped spring onion tips, and some rings of fresh chilli.             .............................................................................................
Buying tips: Make sure that your oyster sauce and Chinese five spice do not include onion or garlic.


Gluten free option: If you have Coeliac disease and need to be trace gluten free, then make sure your soy sauce, oyster sauce, and Chinese five spice are gluten free. If you are just on the low FODMAP diet then you don’t need to worry about this.





6 comments:

  1. OMG - this was AMAZING! You should have heard the oohs and aahs from all at the table, including my 18 year old Son!! We had it with oven fries as a main course- who needs takeaways!

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  2. My whole family love this recipe, but I have a couple of general questions about the elimination phase of the fodmap diet. Firstly, in the list of low fodmap foods you can eat, for the vegetables that don’t have a limit beside them, does that mean i can eat as much as I want of them? (Within reason of course!) And secondly, can I have say, 1/2 a cup of broccoli AND 1/2 a cup of capsicum AND a 5cm stalk of celery in 1 sitting, or what is the limit?

    ReplyDelete
    Replies
    1. Hi there,

      Glad to hear you are enjoying some of our recipes. If you are reading the statement below the single serve of a vegetable and fruit and no FODMAPs are detected in that food then yes you can have a larger quantity than what we suggest is a standard serving of a food.
      Looking at the vegetables that you have mentioned our cut offs take into account that generally single ingredients will be consumed with other ingredients and therefore need to allow for potential FODMAPs from other foods so yes these should be fine in this quantity.

      You may find the following blog an interesting read: http://fodmapmonash.blogspot.com.au/2016/10/fodmap-stacking-can-i-overeat-green.html

      Thank you,
      Shirley

      Delete
  3. Hi, me again! I am just wondering if I could make up a double portion of the sauce and freeze half of it, for an even quicker meal next time?

    ReplyDelete
    Replies
    1. Hi there,

      That sounds like a great idea, there is no problem in freezing the sauce to use again at a later time

      All the best,
      Monash FODMAP.

      Delete