Sesame Chicken Buddha Bowl (low FODMAP recipe)
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I’m not one to hop on the latest trend, but I’ve scrolled past enough Buddha Bowls on Pinterest and Instagram that I had to take notice.
But what’s a Buddha Bowl anyway?
Well, the original idea seems to be a vegan grain bowl, but the current variations are more all-encompassing...
Here’s a definition I found on huffingtonpost.com, who declared 2017 the “year of the Buddha Bowl:”
“Essentially, Buddha Bowls (also known as macro bowls or hippie bowls) are colourful, filling dishes built in a large bowl and composed of grains, veggies (raw, sautéed and/or roasted), protein (legumes, tofu or meat), greens and seeds -- and to finish it all off, a hearty dressing.”
So they can pretty much be whatever you want as long as nutrition and balance come into play.
That leads us to an important question…
How do these healthy, visually stunning bowls fit into the FODMAP Diet when common ingredients like sweet potatoes, legumes, and heaps of raw veggies aren’t exactly IBS friendly?
As it turns out, they fit pretty well.
Finally, a low FODMAP Buddha Bowl!
We’ve created a colorful meal-in-a-bowl with moderate portions of low-FODMAP veggies, filling chicken (feel free to substitute tofu or tempeh--yum!), nourishing rice, and a sticky sesame sauce that doubles as a marinade.
If you’re tired of missing out on fun foodie trends, this recipe is for you!
Can you think of other food trends you’ve seen on Pinterest or social media that you wish were FODMAP friendly? Leave a comment and let me know...maybe we can work on it!
Finally, let me know if you’ll be trying this low-FODMAP Buddha Bowl for yourself?
Sesame Chicken Buddha Bowl (low FODMAP recipe)
Recipe and photos by Jenna Ashley
This aromatic buddha bowl is protein packed and full of antioxidant-rich vegetables. Rice vinegar can be swapped with lime juice in a pinch and chopped carrot or zucchini can be subbed for bok choy and bell pepper. We gave a range for the amount of rice, so eat according to your appetite. If you feel better eating less protein or vegetables, always stick to portions that work for your body. This dish refrigerates well, great for reheating on busy nights!
Prep time- 10 minutes
Cook time- 17 minutes
Wait time- 4 hours
Total time- 4 hours, 27 minutes
Low-FODMAP Servings - 1 (double, or 4x, to feed more people)
Time-Saving Tip: Cook (or buy) the chicken ahead of time. Heat and toss with Fody Korean BBQ Sauce & Marinade before serving; use additional as your sauce.
Ingredients
For Sauce/Marinade:
1/3 cup rice vinegar
1/4 cup soy sauce
2 tbsp toasted sesame oil
1 T pure maple syrup
1 tsp tapioca starch
For the Bowl:
1 (5 oz) chicken breast, sliced into bite sized pieces
1 tsp olive oil
1/4 red bell pepper, julienned
1 cup baby Bok choy, sliced
1/3 cup sliced bamboo shoots
2 tsp chopped cilantro
1/2 tsp black sesame seeds
½ to 1 cup cooked brown rice
Instructions
1. Whisk together ingredients for marinade—except tapioca starch— in a small bowl. In a shallow dish, add chicken breast and half of the sauce/marinade. Cover and refrigerate 4-8 hours, or up to 24 hours.
2. In a small saucepan over low heat, add remaining sauce and heat until steaming, about 3 minutes. Whisk in tapioca starch until thickened, about 1 minute. Remove from heat and pour sauce into a small jar or bowl; refrigerate.
3. Heat a medium skillet or wok over medium heat. Drain marinade from chicken and discard. Place chicken on skillet and sauté 8-10 minutes or until no longer pink in the thickest part, stirring occasionally. Set chicken aside.
4. Heat 1 teaspoon olive oil in a medium skillet over medium heat, add bell pepper and bok choy, and season lightly with salt and pepper. Sauté 5-7 minutes or until crisp-tender. Stir in bamboo shoots and 3 tbsp of the sauce, and cook 2 minutes longer.
5. Combine vegetables in a serving bowl along with brown rice and chicken. Top with chopped cilantro and sesame seeds. Drizzle with remaining sauce to taste.
ABOUT THE AUTHOR
Jenna Ashley is a Registered Dietetic Technician and recipe developer specializing in healthy eating. She styles and photographs recipes for her website, Fresh and Fit , as well as contributes to a variety of websites. In her free time, Jenna enjoys trying new restaurants and hiking with her German Shepherd. See more of her work on Instagram.
