Sesame Chicken was one of my favorite things to eat pre-IBS/GERD (pizza still tops the list, though. I mean come on, it’s pizza). So second to pizza, it’s what I have been missing the most since having to alter my eating habits.
It’s amazing though how once you’re away from certain foods for a while, you no longer really remember exactly what they tasted like; often this means you can figure out healthy substitutes that will resonate with the same key flavors and undertones but without all the added calories, fat and troublesome ingredients. Sesame oil can be problematic if overused, but with the quantity in this recipe (and the amount actually consumed in a serving), it should be just fine for most (hopefully all) heartburn, acid reflux and/or GERD sufferers.
That’s definitely true with these delicious morsels. Biting into these you get the crispness of the cucumber paired with the salty yet slightly sweet chicken mixture all with the underlying sesame flavor. I must say, it’s divine. Even Ilya said they were amazing, and when probed further advised me that they were not just amazing considering they are healthy, but were simply amazing. Period. I take that as fairly high praise, since Ilya’s love of sesame chicken is pretty on par with mine.
Downsides to these are that you can only have so much cucumber in one sitting when following the Low FODMAP food plan (which really means anyone with IBS), so there’s also only so much filling you can cram into them. Because of this, I would say a serving of these would be more of a snack than a meal. However, if you ate something else with them, like some Almond Dream Yogurt or a plain baked potato, they could indeed turn into a nice lunch.
Personally, I don’t care what category they fall under because they’re delicious. Cut the cucumbers even a tiny bit smaller and these would be an excellent bite size appetizer.
Sesame Chicken Cucumber Boats
Ingredients
- 1 large cucumber (try to get ones that are wide)
- 6 oz plain rotisserie chicken (skin removed, breast meat only, chopped- do not get any that are honey brined if you have IBS/GERD and/or are following the Low FODMAP diet. Alternatively, you could use 6oz of some cooked plain boneless, skinless chicken breasts you make, but the rotisserie chicken adds a nice flavor)
- 25 g snow pea pods (chopped) **See notes below regarding possible substitution need for IBS/GERD**
- 50 g carrots (peeled and chopped) **See notes below regarding possible substitution need for IBS/GERD**
- 1+1/4 tsp. sesame oil
- 1+1/2 tsp. soy sauce (use low sodium kind, since oyster sauce is high in sodium)
- 1+1/2 tsp. oyster sauce (look for one that does not have wheat or wheat flour in it for gluten free)
- 1 Tbsp. vegetable broth (or chicken broth) - this helps add a bit of moisture
- 1+1/2 tsp. pure maple syrup (it must be the pure kind for IBS, GERD and/or Low FODMAP)
- 1/4 tsp. brown sugar
- white sesame seeds (for garnish, if desired)
Instructions
- Place the chopped chicken, pea pods and carrots into a small mixing bowl.
- In a separate small bowl, combine the oi, soy sauce, oyster sauce, broth, maple syrup and brown sugar, then pour into the chicken & vegetable mixture (make sure to get every drop of the dressing in there).
- Cut cucumbers into ~2+1/2" chunks for a snack or ~1-1+1/2" for bite size appetizers, then slice those chunks in half lengthwise. (note: the photo above is with 2+1/2" chunks, since I was eating them for my afternoon mini meal)
- Remove the seeds and some of the cucumber insides (I stood the halved cucumber chunk up, then scraped down the center with a spoon). Try to leave a little lip of cucumber on each end (this will help hold in the filling a bit), but don't fret if it doesn't work. For IBS and GERD/Reflux/Heartburn, you need to make sure the 2 cucumber halves you use weigh no more than 64g total. This requires scraping out quite a bit of the cucumber insides)
- Place the chicken filling inside the cucumber boats. For IBS sufferers/Low FODMAP food plan followers, have no more than 100g of filling. This should be easy to manage, as you can only fit so much into each cucumber boat. Still, be careful to watch the portion and it's always best to weigh it out. *Note: If making these as an appetizer, I recommend waiting until the day of the event, as they will leak juices after sitting in the refrigerator overnight.*
- Garnish with some sesame seeds, if desired. *Note: For GERD/IBS, be careful with how many you use. Sesame seeds are high in fat, so you only want to sprinkle a few on top, especially considering there is already fat in this dish from the oil.*
- Note: I advise making these the day they will be served. The chicken mixture loses some moisture overnight and the cucumbers get a bit watery too.
Notes
- May IBS sufferers (and people in general) have a hard time digesting raw veggies (or at least too many of them), and with IBS this can cause symptoms. So if you have IBS and raw veggies are a problem for you, steam the carrots and pea pods (they can be steamed together) before chopping and using in the chicken mixture. You'll still get great flavor (in fact, you might even get better flavor from the cooked veggies) and there will be plenty of crunch from the cucumber, so I promise you won't be missing out on anything!
- Sesame oil can be problematic if overused, but with the quantity in this recipe (and the amount actually consumed in a serving), it should be just fine for most (hopefully all) heartburn, acid reflux and/or GERD sufferers. With that said, be careful to watch the fat content in your other foods on days you eat these. Try to avoid oils if possible in your other meals on day(s) you eat these.
- Also watch your sugars on the day(s) you eat these, due to the maple syrup and brown sugar.
- If garnishing with sesame seeds, be careful how many you use. Sesame seeds are high in fat, so you only want to sprinkle a few on top, especially considering there is already fat in this dish from the oil.
*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.*
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