Low fructose / Gluten Free
Inspired by one of our favourite Gingerboy recipes, this perfect summer salad has been altered to suit a low fructose, gluten free diet.
3 chicken breasts
3 small red chilli (mild) finely chopped, seeds removed
1 handful of corriander leaves
1 handful of mint leaves
100gms green beans, cut into quarters
150gms rice vermicelli noodles
300ml coconut cream*
4cm piece of ginger, finely grated
juice from 1 1/2 limes
2 small red chillis (mild) finely chopped, seeds removed
3 kafir lime leaves, thinly sliced
3 1/2 tbsp fish sauce (sugar free or no more than 1% sugar)
1 tbsp rice malt syrup
Pre heat oven to 180 degrees
Put the chicken breasts in a roasting tray, coat in coconut oil and sprinkle with some sea salt
Roast in the oven until lightly brown and cooked through (cooking time depends on oven, should take approx 30-45 min)
Combine the coconut cream, ginger, chilli, lime leaves, lime juice, fish sauce and rice malt syrup in bowl and mix well. Set aside in fridge for 20-30min to allow flavours to develop.
Blanch the green beans by by bringing a small pot of water to the boil and cooking the beans for approx 2 minutes, remove from boiling water and put in a small bowl of ice until cool. Remove from ice and set aside.
In another bowl, pour boiling water on vermicelli noodles and leave to sit for 2-3 minutes until tender. Drain & set aside.
Once the chicken is cooked through, remove from oven and let cool enough to handle and shred into small pieces.
In a large bowl, combine chicken pieces, beans, noodles, chilli, coriander leaves, mint leaves and dressing (leave some dressing to the side to put on top of salad once served) and combine all ingredients well.
Serve & enjoy!
*Coconuts do contain fructose, but they also contain glucose which helps the fructose to be absorbed. A few sources do say coconut milk and cream can be problematic for sufferers of FructMal as the fructose ratio is higher than glucose in coconut however both of us have no problems with this recipe (but we definitely can't eat coconut flesh). Please test your own tolerances carefully.