Chicken Poke Bowl with Shoyu Sauce & Sesame Mayo

This poke (pronounced pokay to rhyme with okay) bowl makes a fabulous low FODMAP lunch.

It provides a fully balanced meal with wholegrains, protein, colourful veggies and healthy fat from the small slice of avocado. The two sauces mean it doesn’t disappoint on flavour. Prep this on a Sunday night and be the envy of the lunchroom on Monday.

Ingredients (per bowl):

• 1-2 cups of cooked and cooled brown rice

• 1 small or ½ large chicken breast

• ½ carrot julienned

• 60g of avocado

• ½ cup of diced cucumber

• 10g finely sliced red cabbage

• ½ the green part of one spring onion- chopped

• ½ cup of canned corn kernels rinsed and drained

• 1 tbsp of toasted sesame seeds

Easy shoyu sauce (enough for 2 or 3 poke bowls):

• 3 tbsp soy sauce (or 2 tbsp GF tamari)

• ¼ tsp sesame oil

• ¼ tsp of freshly grated ginger

• ¼ chilli finely sliced

• 1 tsp rice wine vinegar

• ½ tsp lime juice

Sesame Mayo (enough for 2 or 3 poke bowls):

• 2 tbsp mayonnaise

• ½ tsp sesame oil

• ½ tsp soy sauce (omit if coeliac)

Instructions:

Cook your brown rice as per the instructions and allow to cool. Once steam has dissipated, store covered in the fridge before using.

Cut chicken breast in half if large and poach in salted simmering water with a twist of black pepper and a bay leaf. Poach for 12-15 mins, until thoroughly heated through. Skim off any foam that forms. Allow to cool and slice.

Prepare sauces. For each sauce simply measure and stir together the ingredients. These can be stored in the fridge for a couple of days before use.

Prepared the vegetables and construct your bowl.

Place a cup of cooked rice on the base, then top with the chicken breast and arrays of the salad vegetables, the sesame seeds and a dollop of the mayonnaise.

Before serving drizzle over a tablespoon of the shoyu sauce.