Low FODMAP Chinese Chicken Salad

Start with the marinade. In a small bowl, whisk together red wine vinegar, tamari sauce, avocado oil, and maple syrup. Reserve a ¼ cup of the liquid. It will be used for the chicken marinade later.

Make the dressing. To the remaining larger portion of the liquid, add the finely grated ginger and toasted sesame oil. Stir to mix and set aside. This will be our salad dressing.

Prep the chicken. Place the chicken in a medium bowl with the ¼ cup of reserved dressing without the ginger and sesame oil. Toss to coat the chicken. Let the chicken briefly marinate while you heat the grill or broiler in the next step.

Heat a tabletop grill or broiler on high. I use an old-school George Foreman from our college days (hey, it gets the job done), but the newer versions have removable, dishwasher safe grill plates, which I totally plan to purchase once ours goes kaput. If broiling, turn the broiler on high and place the chicken on a greased broiler pan.

Cook the chicken. Once the grill is hot, cook the chicken, flipping once, until done. The safest way to tell is with a food thermometer. Chicken is done when the thermometer inserted into the meatiest part reaches an internal temp of 165°F. It usually takes me about 12-15 minutes using my small tabletop grill to cook all the chicken. It may take longer or shorter depending on your grill or broiler and the size of the chicken used. Remove the chicken from the grill and place it on a clean cutting board. Let the chicken rest for a few minutes before slicing into bite-sized strips.

Assemble veggies and fruit. I like to assemble the salad while the chicken is cooking. Place the kale (or romaine), red cabbage, carrots, mandarin orange segments, and green onion tops (green parts only) in a large bowl and stir to mix.

If you’re making this salad for later …

Let the sliced chicken cool for 10-15 minutes longer before adding it to the salad mixture. This helps to prevent the greens from wilting. Store the salad mixture and salad dressing separately in the fridge until ready to eat. I like to divide into individual portions and store the salad mixture in glass containers with lids and the dressing in stainless steel condiment containers. This salad should keep for 3-4 days in the fridge.

If you’re serving this salad right away …

Add the sliced chicken and dressing to the salad mixture. Toss to mix, divide, and serve topped with optional cilantro and sesame seeds or sliced almonds.

In a small bowl, whisk together red wine vinegar, tamari sauce, avocado oil, and maple syrup. Reserve a ¼ cup of the dressing. It will be used for the chicken marinade in step two. To the remaining larger portion of the dressing, add the finely grated ginger and toasted sesame oil. Stir to mix and set aside.

Place the chicken in a medium bowl with the ¼ cup of reserved dressing (without the ginger and sesame oil). Toss to coat the chicken. Allow the chicken to briefly marinate while you heat the grill or broiler in the next step.

Heat a tabletop grill or broiler on high. Once the grill is hot, cook the chicken, flipping once, until done. This usually takes me about 12 minutes using my small tabletop grill. Remove the chicken from the heat and place it on a clean cutting board. Let the chicken rest for a few minutes before slicing into bite-sized pieces.

While the chicken is cooking, I like to assemble the salad. Place the kale, red cabbage, carrots, mandarin orange segments, and green onion tops (green parts only) in a large bowl and stir to mix. Add the cooked chicken and dressing. Toss to mix.

Serve salad topped with optional cilantro and sesame seeds.

MEAL PREP: Cool the cooked chicken for an additional 5-10 minutes after slicing. This can help prevent the lettuce or kale from wilting. Then, add it to the undressed salad. Store the salad dressing and the salad mixture separately. Undressed salad should keep 3-4 days in the fridge.

Timesavers: Try bagged pre-cut romaine, shredded red cabbage, and carrot matchsticks.