Healthy Teriyaki Chicken & Zucchini Noodles
Gluten Free | Dairy Free | Low Carb | Low FODMAP
There's nothing wrong with a drizzle of teriyaki sauce from the supermarket or restuarant if the remainder of your meal is full of veggies, protein and healthy fats, but if you have a sensitive tummy like myself you'll want to stear clear of it unless you're making it from scratch! Traditional teriyaki sauce is loaded with soy sauce, garlic powder and honey or sugar; all ingredients high in Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols (FODMAPS). I will touch more on FODMAPS in a later post but in short, they are carbohydrates / fibres that ferment in your gut and not properly digested which can cause bloating, gas and severe dicomfort.
Hence why my homemade teriyaki sauce is made using tahini; a creamy paste made from sesame seeds, which can be hulled (smooth) or unhulled (grainy). It’s high in good fats (omega 3) and iron, and can be easily added into sauces, dressings, smoothies and baking.
1kg chicken thighs
2 tablespoons Extra Virgin Olive Oil (EVOO)
1 tablespoon garlic Infused EVOO
2 zucchinis, grated
¼ red chilli, chopped
1 lemon juiced
2 tablespoons EVOO (for the dressing)
Pinch sea salt
2 cups spinACH
½ cup tamari
4 tablespoons sesame oil
2 tablespoon maple syrup
2 tablespoon EVOO
2 tablespoon garlic infused EVOO
2 tablespoon sesame seeds
2 teaspoons fresh ginger, grated
1 teaspoon chilli, chopped
Preheat the oven to 180°C.
Line a baking tray or dish with baking paper, then place the chicken thighs on the tray. Drizzle the chicken with EVOO, garlic infused EVOO and season with sea salt and cracked pepper.
Cook the chicken for 30 minutes or until cooked through.
Note: I always drain any excess liquid off the tray during the cooking time (around 15 minutes) and in the 5 minutes prior to taking the chicken out, turn the oven up to 210°C to get the outside of the chicken crispy.
In the meantime, slice the avocado and grate the zucchinis then squeeze any excess water from them using your hands. Place the grated zucchini in a bowl and add the chilli, lemon juice, EVOO and sea salt. Set aside.
For the teriyaki sauce, mix the tamari, sesame oil, maple syrup, EVOO, garlic infused EVOO, sesame seeds, ginger and chilli in a small bowl.
Assemble the meal together using the spinach, zucchini, chicken, avocado and teriyaki sauce. Enjoy!
You can heat the zucchini in the microwave or place in a pot of hot water to make it a hot meal.