Sesame Chicken Summer Rolls (Low FODMAP Recipe)

Low FODMAP Sesame Chicken Summer Rolls

These rolls are great as a starter or lunch time snack and, depending on how large you want them, you can get anywhere from 4 to 10 rolls from this recipe. The ingredients have been adapted from this recipe from Kate Scarlata’s blog, as I wanted to use up some things I already had in the fridge. Feel free to substitute my choices for whatever veg you fancy!

Preparation Time: 40 mins
Make about 4 rolls

Ingredients

  • 1 chicken breast
  • 1 carrot
  • 1/2 cucumber
  • Handful of beansprouts
  • 1 yellow or orange pepper
  • 3 oz rice sticks or small rice noodles (I broke a small amount off from a normal sized portion)
  • Spring / summer roll wrappers (I used Blue Dragon Rice Pancakes. The amount you need depends on how full you want your rolls)

For Marinade:

  • 2 Tbsp and 1 tsp reduced sodium soy sauce
  • 2 tsp sesame oil
  • 1 tsp fresh ginger, minced
  • 1-2 tsp sesame seeds
  • 2 tsp rice wine vinegar

Instructions

1. First we are going to marinate the chicken. Cut the chicken breast into strips, place in a bowl and drizzle with 1 Tbsp of soy sauce, 1 tsp of sesame oil, 1 tsp of ginger and a tsp of sesame seeds. Leave to marinate for 15 minutes or so.

low FODMAP sesame chicken marinade

2. Now julienne the carrot, cucumber and pepper. It helps to mainly use the skin of the veg, as it will make the end result crunchier and less mushy. Again, if you don’t have a julienne grater, just chop them into long, thin strips. Separate the carrots and place in a bowl.

julienne vegetables summer rolls

3. Heat oil in a frying pan over medium heat and add marinated chicken to pan. When the chicken is half cooked, throw in the beanspouts. Continue cooking until the chicken is cooked through (about 6-8 minutes) Set aside.

4. Now make a dressing for the carrots with 1 tsp soy sauce, 1 tsp rice wine vinegar and 1/2 tsp sesame oil and drizzle over the carrots.

5. Cook your rice noodles according to the package instructions then drizzle 2 tsp sesame oil over them and set aside.

6. Prepare your summer roll wrappers by submerging them in a bowl of hot water for around 10 seconds. When soft, remove from water (using a fork makes it easier) and lay flat on a clean, dry surface.

7. Time to roll! Arrange the chicken, noodles and veggies near edge of wrapper and roll up like a wrap or burrito.

sesame chicken summer rolls

8. Make a light dipping sauce with the remaining 1 Tbsp soy sauce, 1/2 tsp sesame oil and 1 tsp rice wine vinegar.

9. Cut spring rolls in half and enjoy!

low fodmap sesame chicken summer rolls

Low-FODMAP Sesame Chicken Summer Rolls
Yields 4
These rolls are great as a starter or lunch time snack and, depending on how large you want them, you can get anywhere from 4 to 10 rolls from this recipe. I wanted to use up some things I already had in the fridge, so feel free to substitute my choices for whatever veg you fancy!
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Prep Time
40 min
Total Time
40 min
Prep Time
40 min
Total Time
40 min
Ingredients
  1. 1 chicken breast
  2. 1 carrot
  3. 1/2 cucumber
  4. Handful of beansprouts
  5. 1 yellow or orange pepper
  6. 3 oz rice sticks or small rice noodles (I broke a small amount off from a normal sized portion)
  7. Spring / summer roll wrappers (I used Blue Dragon Rice Pancakes. The amount you need depends on how full you want your rolls)
For the marinade
  1. 2 Tbsp and 1 tsp reduced sodium soy sauce
  2. 2 tsp sesame oil
  3. 1 tsp fresh ginger, minced
  4. 1-2 tsp sesame seeds
  5. 2 tsp rice wine vinegar
Instructions
  1. 1. First we are going to marinate the chicken. Cut the chicken breast into strips, place in a bowl and drizzle with 1 Tbsp of soy sauce, 1 tsp of sesame oil, 1 tsp of ginger and a tsp of sesame seeds. Leave to marinate for 15 minutes or so.
  2. 2. Now julienne the carrot, cucumber and pepper. It helps to mainly use the skin of the veg, as it will make the end result crunchier and less mushy. Again, if you don't have a julienne grater, just chop them into long, thin strips. Separate the carrots and place in a bowl.
  3. 3. Heat oil in a frying pan over medium heat and add marinated chicken to pan. When the chicken is half cooked, throw in the beanspouts. Continue cooking until the chicken is cooked through (about 6-8 minutes) Set aside.
  4. 4. Now make a dressing for the carrots with 1 tsp soy sauce, 1 tsp rice wine vinegar and 1/2 tsp sesame oil and drizzle over the carrots.
  5. 5. Cook your rice noodles according to the package instructions then drizzle 2 tsp sesame oil over them and set aside.
  6. 6. Prepare your summer roll wrappers by submerging them in a bowl of hot water for around 10 seconds. When soft, remove from water (using a fork makes it easier) and lay flat on a clean, dry surface.
  7. 7. Time to roll! Arrange the chicken, noodles and veggies near edge of wrapper and roll up like a wrap or burrito.
  8. 8. Make a light dipping sauce with the remaining 1 Tbsp soy sauce, 1/2 tsp sesame oil and 1 tsp rice wine vinegar.
  9. 9. Cut spring rolls in half and enjoy!
Adapted from Kate Scarlata
Adapted from Kate Scarlata
FODMAP Fun http://www.fodmapfun.com/

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