Ingredients


For the rice

thumb-sized piece fresh root ginger

350g/12oz premium grade sushi rice, rinsed until the water runs clear

200ml/7fl oz fresh chicken stock

1 tbsp Shaoxing rice wine

pinch Chinese five-spice powder

pinch white pepper

sea salt flakes

For the pineapple chicken

250g/9oz boneless chicken thighs, cut into 1.5cm/¾in cubes

1 tbsp cornflour

1 tbsp rapeseed oil

2 dried red chilies

1 tbsp Shaoxing rice wine

½ small pineapple, peeled and cut into 1.5cm/¾in cubes

½ red pepper, deseeded and cut into 1.5cm/¾in cubes

freshly ground black pepper

handful fresh coriander leaves, to garnish

For the sauce

100ml/3½fl oz pineapple juice

1 tbsp soy free seasoning sauce

1 tbsp cornflour

1 lime, juice only

1 tsp maple syrup

¼ tsp chili paste


Serves - 4






Method


Grate the ginger into a clean tea towel. Gather up the edges and squeeze the juice into a bowl. Discard the ginger fibres.

Put the sushi rice in a heavy-based deep saucepan, about 25cm/10in in diameter.

Add the chicken stock, ginger juice, rice wine, five-spice and 300ml/10fl oz water and season with a pinch of sea salt and the white pepper.

Bring to the boil, reduce the heat to a light simmer and cook for 15–20 minutes, or until all the water has gone, the base is slightly golden and the rice is toasted – when lifted out, it should come out as one whole layer of rice.

Remove the pan from the heat and keep it half-covered. (This will keep the rice warm while allowing the steam to escape, keeping the bottom crispy.)

Meanwhile, to make the pineapple chicken, put the chicken in a bowl and season with salt and black pepper. Add the cornflour, mix well to coat and set aside.

Whisk together all the sauce ingredients in a small jug and set aside.

Heat a wok over a high heat until smoking. Add the rapeseed oil and chilies and fry for a few seconds. Add the chicken and stir-fry for 2–3 minutes.

As it starts to turn opaque, add the rice wine and cook for 2–3 minutes, or until chicken is cooked through.

Add the pineapple and red pepper and cook for 30 seconds.

Pour in the sauce, bring to the boil and simmer until the volume has reduced by half and the sauce is slightly sticky and thick.

Transfer the chicken to a serving plate, garnish with the fresh coriander and serve immediately with the rice.


Recipe adapted from: Good Food

IBS-Health.com
IBS  FODMAP
Share on Facebook Share on Twitter Share on LinkedIn Share on Tumblr Share on Google Bookmarks Share on Reddit Share on Stumble Upon
FODMAP Food List - Full List *We recommend the help  of a registered dietician Low FODMAP Recipe and Gluten Free Recipe - Pineapple chicken with guo bao rice