Chicken and Tofu Rice Paper Rolls

Name: Chicken and Tofu Rice Paper Rolls | Low FODMAP Recipe
Prep time: 30 min
Cook time: 15 min
Total time: 45 min
Ingredients: 2 cups water; 1 cup low FODMAP stock; 200g chicken breast; 150g firm tofu, coarsely chopped; 2 carrots, grated; 2 cups iceberg lettuce, finely shredded; 10 long green beans, finely sliced on a sharp diagonal; 50g vermicelli noodles, cooked; 1 packet round rice paper sheets; extra virgin olive oil, drizzle; 2 tsp sesame oil; 2 tbsp water; 2 tbsp white vinegar; 2 tbsp lime juice; 1 long red chilli, finely chopped; 1 tsp fresh coriander, finely chopped; 1 tsp fresh basil, finely chopped

healthylife17 March 20232 Minutes

Rice paper rolls are healthy, full of fresh ingredients and are a delicious way to get your veggie intake. For a dipping sauce, we’ve made our own chilli sauce from scratch and added coriander and basil to amp up the fragrance and freshness that gives this dish its distinct flavour. A great recipe for summer entertaining.

Health Goals

Low FODMAP Low Sugar Gut Health

prep time30m

cook time15m

serves12

ingredients17

difficulty

Ingredients

For the filling

2 cups water
1 cup low FODMAP stock
200g chicken breast
150g firm tofu, coarsely chopped
2 carrots, grated
2 cups iceberg lettuce, finely shredded
10 long green beans, finely sliced on a sharp diagonal
50g vermicelli noodles, cooked
1 packet round rice paper sheets
extra virgin olive oil, drizzle

For the dipping sauce

2 tsp sesame oil
2 tbsp water
2 tbsp white vinegar
2 tbsp lime juice
1 long red chilli, finely chopped
1 tsp fresh coriander, finely chopped
1 tsp fresh basil, finely chopped

Method

Place the water and stock in a medium saucepan and bring to the boil. . Add chicken breast and poach for 12 minutes or until cooked through. When cooked, remove chicken from liquid and set aside to cool before shredding into thin strips.
Meanwhile, heat olive oil in a frying pan over a medium heat and cook tofu until golden.
In a large bowl, combine shredded chicken, tofu, carrot, lettuce, beans and vermicelli noodles.
Place one rice paper sheet in a dish of warm water until just softened. Be careful not to let them get too soft - they should be soft, but firm enough to handle. Carefully place the rice paper sheet on a board. board. Spoon a large dessert spoon into the centre of the sheet. Fold the side closest to you over the mixture, then fold in the other sides and roll to enclose the filling. Repeat until all mixture has been used.
Prepare dipping sauce by placing all ingredients in a small bowl and stirring to combine.
Serve rice paper rolls with dipping sauce.

Ingredients

Method

For the filling

2 cups water
1 cup low FODMAP stock
200g chicken breast
150g firm tofu, coarsely chopped
2 carrots, grated
2 cups iceberg lettuce, finely shredded
10 long green beans, finely sliced on a sharp diagonal
50g vermicelli noodles, cooked
1 packet round rice paper sheets
extra virgin olive oil, drizzle

For the dipping sauce

2 tsp sesame oil
2 tbsp water
2 tbsp white vinegar
2 tbsp lime juice
1 long red chilli, finely chopped
1 tsp fresh coriander, finely chopped
1 tsp fresh basil, finely chopped

Nutrition Per Serving

	Per 100g	Per roll
Energy	335Kj	293Kj
Protein	7.4g	6.5g
Total Fat	2.3g	2.0g
Saturated Fat	0.4g	0.4g
Total Carbohydrates	6.5g	5.7g
Sugar	0.6g	0.6g
Dietary Fibre	1.7g	1.5g
Sodium	133mg	117mg

Quantities above are a guide only. Remember, foods contain FODMAPs in various amounts and serving size is important. If you're unsure whether a particular food is suitable for you, how much you can eat or whether or not you might stack your FODMAPs when you combine different foods, check in with your healthcare professional. Gluten-free recipes have been created using products that don't contain gluten or gluten-containing ingredients. They should be used as a guide only. Please check the product label before consuming.

Health Goals

Low FODMAP Low Sugar Gut Health

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Chicken and Tofu Rice Paper Rolls

Health Goals

Ingredients

For the filling

For the dipping sauce

Method

For the filling

For the dipping sauce

Nutrition Per Serving

Per 100g

Energy

Protein

Total Fat

Total Carbohydrates

Health Goals