Low FODMAP Dressing & Salad with Baru Nut Crusted Chicken
Enjoy this low FODMAP salad recipe and dressing recipe that's also low histamine, low oxalate, and low lectin.
Equipment
- Small Pan optional for Garlic Infused Oil
- Silicone Mat optional OR
- Unbleached Parchment Paper optional
- Sharp Knife
- Handheld Juicer optional
Ingredients
Baru Nut Crusted Chicken
- 1 pound Low Histamine Chicken Breasts
- 1 Large Pasture Raised Egg whisked
- 1 Tablespoon Kasandrino’s Olive Oil to coat, optional OR
- 1 Tablespoon Ghee melted, to coat, optional
- 6 Tablespoons Baruka (Baru) Nuts ground
- ½ teaspoon Redmond Real Salt
Low FODMAP Salad
- ¼ head Red Cabbage thinly sliced
- 1 head Napa Cabbage thinly sliced
- 1 Carrot omit or reduce for Oxalate Intolerance
- 6 Green Onions green only, omit white parts for FODMAP Intolerance, thinly sliced
- ¼ cup Fresh Organic Cilantro roughly chopped
- 8 leaves Fresh Mint roughly chopped
Low FODMAP Salad Dressing
- ¼ cup Baruka (Baru) Nuts
- ¼ cup Filtered Water
- 1 teaspoon Fresh Organic Lime Juice omit for severe Histamine Intolerance
- 2 Tablespoons Toasted Sesame Oil
- 1 teaspon Organic Fresh Ginger grated
- 10 drops Stevia
- 1 teaspoon Redmond Real Salt
- ⅛ teaspoon Pink Peppercorns ground, omit for Oxalate Intolerance
- 1 clove Garlic omit for FODMAP Intolerance OR
Garlic Infused Oil, optional (for FODMAP Intolerance)(*requires preparation in advance)
- 6 cloves Garlic peeled and halved
- 2 cups Kasandrino’s Olive Oil optional OR
- 2 cups Dr. Bronner's Coconut Oil optional OR
- 2 cups Ghee optional
Instructions
Start the Garlic Infused Oil, optional (for FODMAP Intolerance)
- Pour your oil of choice (Kassandrinos extra virgin olive oil, ghee, or coconut oil) into a pot.
- Warm the oil gently (don’t let it overheat).
- Peel and halve the garlic cloves.
- Add garlic to the oil, turn off the heat, and let sit for 30 minutes.
Baru Nut Crusted Chicken
- Preheat your oven to 400℉.
- Line a baking sheet with parchment paper or a silicone mat for easy clean up.
- Cut chicken into thin strips.
- In the first medium bowl, whisk an egg or use oil if you are not currently tolerating eggs. This only serves to act as a binder for the nuts. You just need some moisture to help the nuts hold.
- Pulse the 6 Tablespoons of baru nuts you have measured out for the chicken in a blender until small, but not a paste. Go slowly. It will turn to a paste quickly.
- Place the 6 Tablespoons ground baru nuts into the second, empty medium bowl and stir in ½ teaspoon of salt.
- Dip the chicken strips into the bowl with the egg to coat. Remove.
- Then dip the egg-coated chicken into the bowl with the ground baru nuts and salt mixture. Remove.
- Place baru nut chicken on the lined baking sheet.
- Bake chicken for 15-18 minutes, until chicken is cooked through and no pink remains. The internal temperature should be at least 165℉.
Low FODMAP Salad
- While the chicken cooks, wash and chop the salad ingredients up (red cabbage, Napa cabbage, carrot, green onions, cilantro, and mint) and place in a large bowl.
Low FODMAP Salad Dressing
- Put all the dressing ingredients (the ¼ cup of baru nuts you have set aside for the dressing, filtered water, lime juice, sesame oil, garlic or garlic oil, stevia, ginger, salt, pepper) in a blender, and blend until smooth.
Finish the Garlic Infused Oil, optional (for FODMAP Intolerance)
- After 30 minutes of simmering, strain into a clean mason 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.
- To reduce this risk of botulism, the garlic infused oil should be refrigerated and used within 2-3 days.
- Garlic in oil should always be discarded after two hours at room temperature.
- Commercially prepared oils have added acids and other chemicals to eliminate the risk of botulism, but still must be handled carefully and correctly.
Putting Your Low FODMAP Salad Together
- Add cooked chicken to the salad bowl.
- Pour the dressing on top of the salad and toss until the chicken and salad ingredients are evenly coated.
- Enjoy as a salad or add it to a cassava tortilla for a wrap.
- Freeze any leftover chicken.
Notes
The white part of green onions is high FODMAP so discard if needed.
You can also use my Instant Pot Low Histamine Chicken Recipe and freeze the leftovers.
Nutrition
Nutrition Facts
Low FODMAP Dressing & Salad with Baru Nut Crusted Chicken
Amount per Serving
Calories
854
% Daily Value*
Fat
55.63
g
86
%
Carbohydrates
29.89
g
10
%
Protein
68.69
g
137
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let us know how it was in the comments below!