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Plate of chicken, vegetables, and rice

Roasted Coconut Chicken Satay (Low FODMAP)


  • Author: Caitlin
  • Prep Time: 10 mins
  • Cook Time: 25 mins
  • Total Time: 35 mins
  • Yield: 4 1x
  • Diet: Gluten Free

Description

This recipe is heavily influences by 100 Days of Real Food’s Coconut Chicken Satay. I have adjusted based on availability and cost of ingredients.


Ingredients

Scale

For the Rice:

  • 1 cup brown rice
  • 2 cups water

For the Sauce:

  • 1/3 cup peanuts (or 1/2 cup peanut butter)
  • 1/2 cup canned coconut milk
  • 3 cloves garlic (Omit garlic for low FODMAP)
  • 1 fresh jalapeño (you can use pickled if that’s all you’ve got)
  • 1 teaspoon gluten-free tamari or soy sauce
  • 2 Tablespoons fresh ginger

For the Chicken + Vegetables:

  • 1 pound chicken thighs
  • 2 bell peppers (1 red, 1 yellow)
  • 1 medium zucchini

Instructions

For the Rice:

  1. Cook brown rice by adding 1 cup rice and 2 cups water to a pot on stove. Bring to a boil, cover, and reduce to a simmer until liquid is absorbed, about 25-30 minutes. (Or just use a rice cooker / follow instructions on your package!)

For the Sauce:

  1. Blend the peanuts in food processor for 3-4 minutes, or until they’ve made a thick peanut butter. (Or just use peanut butter.) Add remaining ingredients (coconut milk, garlic, jalapeño, tamari, and ginger) and blend well. Adjust seasonings to taste (ie add salt if needed).

For the Chicken + Vegetables

  1. Chop chicken into bite-sized chunks and place in a large bowl. Mix with about 1/4 cup of the sauce. Then slide chunks onto skewer. Alternatively you can cut into strips and thread on the skewer, OR just chop them into pieces without the skewer – that works just as well! Place chicken on the center of a baking dish or sheet pan.
  2. Chop bell peppers and zucchini into bite-sized chunks and season with a little salt, pepper, and olive oil. Place on another baking sheet.
  3. Roast chicken and vegetables on 450ºF for about 12-15 minutes, or until chicken is cooked completely and no longer pink, at least 165ºF. (If you pile them together in the same dish, this will take approximately twice as long.)
  4. Serve over brown rice with additional sauce and some fresh cilantro!

Notes

Note: You can also make this with cheaper cuts, like legs, wings, and bone-in thighs. Just increase the cooking time as necessary. (Up to about 20-25 minutes for anything with bones.) A meat thermometer is a good idea!

  • Category: Dinner
  • Method: Oven
  • Cuisine: American Fusion
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