Low FODMAP Breaded Chicken with Sesame Greens
Golden crispy chicken cutlets served with stir-fried Asian greens tossed in toasted sesame. A complete low FODMAP dinner.
Instructions
- 1
Set up a breading station with three shallow bowls: cornstarch mixed with paprika and lemon zest in the first, beaten eggs in the second, seasoned breadcrumbs in the third.
- 2
Coat each chicken piece first in cornstarch, then dip in egg, then coat thoroughly in breadcrumbs.
- 3
Heat canola oil and butter in a large frying pan over medium-low heat.
- 4
Cook chicken in batches for 3-5 minutes per side until golden brown and cooked through (internal temp 165°F/74°C).
- 5
Transfer to a plate lined with paper towels.
- 6
For sesame greens: Heat sesame oil in a hot wok.
- 7
Add sesame seeds and vegetables. Toss well to combine.
- 8
Cook 2-3 minutes until vegetables are just tender.
- 9
Slice chicken and serve with the sesame greens.
FODMAP Notes
Uses gluten-free breadcrumbs and cornstarch. Asian greens like bok choy and choy sum are low FODMAP. Sesame seeds and sesame oil are low FODMAP. All proteins are naturally FODMAP-free.
Tips
- 💡 Pounding chicken to even thickness ensures uniform cooking
- 💡 Keep cooked chicken warm in low oven while frying remaining pieces
- 💡 Toast sesame seeds first for more flavor
- 💡 Serve with steamed rice
Recipe Notes
This restaurant-quality dish pairs crispy breaded chicken with fresh, vibrant sesame greens. The lemon zest in the coating adds unexpected brightness.
Substitutions
- Protein: Turkey cutlets or pork chops
- Greens: Any low FODMAP green vegetables
- Oil: Use all canola oil if avoiding dairy
Storage
- Refrigerator: Keeps 3 days
- Reheating: Reheat chicken in oven for crispiness
FODMAP Stacking Note
One serving is low FODMAP. Bok choy and Chinese broccoli are safe at the portions listed.
Related Recipes
- Low FODMAP Breaded Pork Chops
- Low FODMAP Crispy Baked Chicken
- Low FODMAP Asian Vegetable Stir-Fry