Easy Teriyaki Chicken Salad (low FODMAP)
15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Lactose-Free • Serves 4 • Ok to make ahead: Steps 1-2
This super simple salad is a great one to serve for a picnic, potluck, or when you have a variety of preferences at the table. The salad is hearty and full of variety so your gut biome will thank you, and the chicken is quick to fix and can be added separately so your veggie family/friends with thank you. It’s a win-win. And, it’s delicious!
Ingredients: Salad
4 cups mixed salad greens of your choice
2 Persian cucumbers, sliced
1 red or orange bell pepper, seeded and chopped
2 carrots grated
1 heirloom tomato or 3/4 cup cherry tomatoes, sliced
1/2 cup jicama, peeled and chopped (optional)
1/2 cup blueberries, washed (optional)
1/2 cup microgreens (optional)
2 tablespoons parsley, chopped (optional)
Ingredients: Dressing
1/3 cup olive oil
1/4 cup balsamic vinegar
2 tablespoons white balsamic vinegar
1/2 teaspoon Kosher salt and 1/4 teaspoon black pepper (or to taste)
Ingredients: Chicken
4 small or 2 large chicken breasts, boneless, skinless
2 tablespoons garlic-infused olive oil
2 tablespoons Smoke N Sanity Teriyaki seasoning (this seasoning is low FODMAP and very low sodium)
2 tablespoons of parsley, chopped
Directions
(1) Salt the chicken: This step is optional but results in more flavorful and tender meat. Remove the chicken from the packaging and lay the meat on a rimmed plate or baking dish. If the breasts are very thick, slice them in half horizontally. Season both sides of each piece of chicken lightly and evenly with Kosher salt. Cover with plastic wrap and refrigerate for 4 hours, overnight, or until ready to cook. (I like to salt meat when I bring it home from the market then carefully re-wrap it and keep it in the refrigerator for a day or two until I’m ready to do something with it.)
(2) Cook the chicken: Put the oil in the frying pan and warm over medium-high heat. Sprinkle the chicken on one side with 1 tablespoon Smoke N Sanity Teriyaki seasoning and, once the oil is hot in the frying pan, lay the chicken breasts seasoned side down in one layer in the pan. Cook them in two batches if needed to prevent crowding (adding a bit more oil before adding the second batch). The oil should sizzle but not smoke when you put the chicken in.
Sprinkle the top side of the chicken with 1 tablespoon Smoke N Sanity Teriyaki seasoning as it cooks. Cook for about 5 minutes until it’s nicely browned on the bottom. Flip the chicken and cook for another 3 - 5 minutes until nicely browned and just done in the middle. When the chicken is cooked, remove it to a plate and let cool, or keep it warm if you like, until ready to serve. Let the chicken rest at least 5 minutes before cutting it into thick slices before adding it to the salad. If there’s any juice from the cooked chicken on the plate, drizzle it over the chicken so you don’t miss a drop of flavor.
(3) Make the salad: Meanwhile, wash, peel, chop, grate, and combine all the salad ingredients in a bowl. Make the dressing. Toss the dressing with the salad.
(4) Plate and serve: Put a generous helping of salad on each plate and lay the chicken on top of the salad. Sprinkle with chopped parsley. Serve with some fresh (real) sourdough bread.
Eat and enjoy every bite because you can!
Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted.
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