Chicken and corn soup
Ever crave for foods you can’t have? Typically, chicken and corn soup is not fodmap-friendly due to the fructan content of corn. And most recipes use a tonne of corn kernels and creamed corn to get a rustic and hearty soup. But due to the fructan content, we’ve had to make some changes to accomodate those following the low fodmap diet. Yes, this means a less chunky soup BUT… by starting with a foundation of fried spring onions, coriander and ginger, you’ll get a gorgeous base to your soup. And because chicken contains no fodmaps, you can ramp up the amount of shredded chicken to cover up the fact that there’s simply not that much corn. But I promise you won’t miss it!
INGREDIENTS
FOR POACHING THE CHICKEN
1 tbsp lemon grass, chopped
2 tbsp ginger, sliced
6 peppercorns
400g chicken thigh fillets (an average chicken thigh weighs in at about 150g, so this recipe uses 2. But given that proteins like chicken do not contain fodmaps, you don’t need to be exact. In fact, you can ramp this up or down to suit yourself).
FOR SOUP
3 spring onions, green tops only, sliced
2 coriander stems, chopped finely
2 tbsp ginger, grated
1 tbsp lemon grass, grated (or finely sliced)
2 tbsp, garlic-infused olive oil (make your own by following our recipe or use store-bought)
120g creamed corn (60g is the recommended low fodmap serving size)
150g corn kernels drained (75g is the recommended low fodmap serve)
4 cups low fodmap stock (San Elk, Urban Forager and Massel have options that are low FODMAP and gluten-free)
2 tbsp gluten-free soy sauce (2 tbsp or 42g is the recommended low fodmap serving size)
2 tbsp fish sauce (2 tbsp or 44g is the recommended low fodmap serving size)
1 tbsp cornflour (add to 2 tbsp water to create a slurry)
1 egg, beaten
fresh coriander leaves, chopped
fresh basil or Thai basil leaves, chopped
METHOD
Start by poaching the chicken first in water with lemon grass, ginger and peppercorns. Cook over a low-medium heat and simmer, uncovered, for 30 minutes.
Turn off heat. Strain so as to reserve the stock and the chicken (discard the ginger mixture). When cool enough to handle shred the chicken meat. Put aside.
Heat the oil in a large sauce pan and add the spring onions, coriander, lemon grass and ginger until sizzling and aromatic. Add in the creamed corn and kernels, along with the chicken stock. Cook for 15 minutes to develop the flavour. Season by adding the soy and fish sauces. Because this recipe serves 4, you can add more soy or fish sauce to season as long as you don’t go above the fodmap allowance listed in the ingredients section. Once you’re happy with the seasoning, add in the cornflour slurry to thicken. Increase the heat and slowly stir in the beaten egg with a fork. Serve with fresh coriander leaves, sliced chilli or sliced spring onions (green tops only)