Low Histamine Sesame Chicken Salad
When you have Mast Cell Activation Syndrome or Histamine Intolerance, then eating low histamine can often be really helpful.
I’ve been eating lower histamine, lower oxalate, and low lectin for a number of years. And it definitely helped me.
But, I do find I really love variety! I like trying new things all the time.
This is why I like to experiment and come up with new recipes.
Salads can get pretty boring to me. And I like to shake them up!
The star of this recipe is very good quality toasted sesame oil. The best sesame oils come from Korea or Japan.
I use this one from Kadoya. It really does make a big difference for the flavor:
The recipe is really easy to modify. If any of the ingredients don’t work for you, just sub them out.
A put in a couple options. A medium-ish oxalate and a lower oxalate option. Just see the substitution notes.
The low oxalate options aren’t low lectin though – just something to keep in mind.
There are a number of ingredients. But this is easy to throw together. So, don’t let it hold you back.
This recipe also freezes very well.
Here it is! I hope you enjoy it!
Low Histamine Sesame Chicken Salad
- 1 pound chicken breasts
- 1 egg, whisked (or 1 flax egg* – directions below)
- 6 tablespoons black sesame seeds (leave out for lower oxalate)
- 1/2 teaspoon salt
- Avocado oil, Coconut oil, or Ghee
- 1/4 small head red cabbage, thinly sliced
- 1 small head Napa cabbage, thinly sliced
- 2 carrots, thinly sliced
- 6 green onion tops only (no white), thinly sliced
- 1/4 cup cilantro, roughly chopped
- 8-10 mint leaves, roughly chopped
- 1/4 cup tahini (or ¼ cup sunflower butter for lower oxalate)
- 1/4 cup water
- 3 tablespoons fresh lime juice (or sub water)
- 2 tablespoons toasted sesame oil
- 1 tablespoon minced garlic (or sub garlic infused oil** for low FODMAP – directions below)
- 10 drops stevia
- 1” grated ginger (can buy a ginger grater here)
- 1 teaspoon unrefined salt
- pinch cayenne pepper (optional)
- Add a cassava wrap for a quick and easy lunch!
- Preheat your oven to 400 degrees F.
- Line a baking sheet with parchment paper. Put a wire rack on top and coat with avocado oil, coconut oil, or ghee.
- Cut chicken into small pieces.
- In a medium bowl, whisk an egg or add flax egg.
- Stir together the sesame seeds, salt.
- Coat the chicken with egg or flax egg. Then chicken in the sesame seed/salt mixture.
- Place the chicken evenly throughout the wire rack then spray avocado oil (or coconut oil or ghee) on top of the chicken.
- Bake chicken for 15-18 minutes, until chicken is cooked through and no pink remains.
- While the chicken cooks, place all the salad ingredients in a large bowl.
- Put all the dressing ingredients in a blender, and blend until smooth.
- Add cooked chicken to the salad bowl Pour the dressing on top of the salad and toss until the chicken and salad ingredients are all evenly coated.
- Freeze any leftovers and enjoy!
*How to make Flax Eggs:
- Mix 3 T ground organic flaxseed meal with scant ½ cup water. This equals 1 egg.
- Let sit for 5 minutes.
Use in place of eggs for baking. You won’t get as much rise as eggs. But the flax eggs do help hold everything together.
**How to make Garlic Infused Oil:
- Pour 2 cups of extra virgin olive oil, ghee, or coconut oil into a pot.
- Warm the oil gently (don’t let it overheat).
- Add 6 cloves of garlic, peeled and halved.
- Add garlic to the oil, turn off the heat, and let sit for 30 minutes.
- Strain into a clean jar, making sure to remove all garlic pieces. A mesh strainer can be helpful.
- Pour leftover oil into ice cube trays to freeze. Then store in the freezer for up to 3 months.