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5 from 3 votes

Sesame Chicken Cucumber Boats

These juicy, crunchy snacks pack a salty & sweet sesame punch and are about the healthiest version of sesame chicken out there.
Prep Time10 mins
Total Time20 mins
Servings: 4 servings (see notes for IBS/GERD)
Calories: 104kcal

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

For IBS/GERD/Reflux/Heartburn sufferers:
  • 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.
[nutrition-label]*Information above is based on the specific brands/types of ingredients I used (as one example, pink himalayan sea salt is lower sodium than regular salt). Values vary if using any other brands/types of ingredients.*
*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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Nutrition

Calories: 104kcal | Carbohydrates: 7g | Protein: 8g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0g | Cholesterol: 38mg | Sodium: 103mg | Potassium: 289mg | Fiber: 1g | Sugar: 4g | Vitamin A: 43% | Vitamin C: 15% | Calcium: 2% | Iron: 7%