Tag Archives: sesame seeds

Teriyaki Chicken Meatballs

My friend, Sophie, posted a teriyaki style meatball recipe recently on Facebook–and well that just got me totally craving teriyaki chicken meatballs.  So, I made some…low FODMAP style, of course.Teriyaki chicken meatballs

I have never been a fan of ground beef.  Not sure why that is but…it just never appealed to me. But, I love using ground chicken breast in its place, in recipes that call for ground beef. PLUS it’s leaner and better for us too! :)

This meatball recipe I whipped together using brown rice bread crumbs (wheat tolerant folks can use regular bread crumbs), an egg, some freshly grated ginger, soy sauce (use gluten free soy sauce if you are intolerant to gluten) and sesame oil.  A perfect blend of flavors for a tasty Asian style meatball.  Oh, and I added some green scallion slices too.  I simmered the meatballs in a flavorful sauce that included some fresh chopped red bell peppers and pineapple pieces.Teriyaki meatballs cookingI cooked up some microwavable rice (I sometimes get lazy!) and sprinkled toasted sesame seeds and scallion greens on top.  Really….how enticing are these meatballs?  Ready to dive in?  I am!Teriyaki meatballs get in my belly

Yummmmmmmm…..Teriyaki meatballs green bowl

Teriyaki Chicken Meatballs


  • Serves 4-6
  • 1 1/2 pounds ground chicken breast
  • 1/3 cup brown rice bread crumbs
  • 1 egg
  • 1 tablespoon fresh minced ginger
  • 2 scallions, chopped (green part only, FODMAPers)--extra for garnish
  • 1 tablespoon reduced sodium soy sauce (use gluten free if following gluten free diet)
  • 1/2 tablespoon toasted sesame oil
  • Sauce:
  • 1/2 cup reduced sodium soy sauce (I use San J Tamari--gluten free)
  • 2 tablespoons light brown sugar
  • 1/2 cup water
  • 1/2 tablespoon toasted sesame oil
  • 1 tablespoon fresh minced ginger
  • 1/4 cup diced pineapple
  • 1/2 cup diced red bell pepper
  • 1 tablespoon cornstarch
  • Garnish: chopped green part of scallion, toasted sesame seeds
  • Cooked rice, if desired


  1. Preheat oven to 350 degrees.
  2. Prepare cookie sheet by lightly oiling it.
  3. In medium bowl, gently blend chicken, crumbs, egg, ginger, scallions, soy sauce, sesame oil.
  4. Form mixture into about 30 meatballs, placing them onto cookie sheet.
  5. Bake for about 20 minutes.
  6. In large skillet, add and stir together all sauce ingredients EXCEPT cornstarch, over medium heat until blended.
  7. Gently add in meatballs, turning them in the warm glaze so they are covered with the sauce. Simmer for about 3-5 minutes.
  8. Add cornstarch to small bowl and whisk in 2 tablespoons of water.
  9. Add cornstarch mixture to meatballs mixture and this will thicken sauce to gravy consistency.
  10. Serve over bed of rice, if desired, and garnish top of meatballs with a few scallion slices and toasted sesame seeds.

Maple Peanut Sesame Chicken

Did I mention that I LOVE Pinterest!  It’s such a fun website to find new recipe inspirations.  Click here to follow my pinterest boards (I have a couple dedicated to low FODMAP recipes)  I ‘pin’ mostly healthy foods but of course, some recipes I pin because they just look fun and tasty.

I found this Thai Chicken recipe on Pinterest that looked so easy and I just so happened to have all the ingredients on hand. But, of course, I changed up the ingredients a bit (because that is what I do!)

It’s was a bit of a cold, rainy and grey day yesterday so running around outside was not too appealing.  But…cooking and eating, well, that’s another story! So, I stayed in most of the day and did a bit of cooking.

I am proud of myself though because I did take a nice long walk with my friend Sara and my other friend, Lucy (my crazy chocolate lab).  It was cold and kinda spitting out but I am so glad I got in some exercise!  And, the impact on Lucy…priceless.  She was pretty much zonked on the couch beside me while I worked on some writing projects.  Is there anything greater than snuggling with a sleepy dog?  I think not. :) (Well, maybe a few things are greater but it certainly is pretty relaxing)Lucy exhausted

Seriously, how cute is my girl Lucy?Lucy running w: ball

I am working on a new writing project. So…I will be locked up in writing mode for the next few months.  It’s all good, ’cause I do like to write.

So back to this quick recipe.  I whisked some peanut butter, reduced sodium soy sauce, ginger, maple syrup, sesame oil and some sesame seeds.  Add some raw chicken tenders. Marinate.  Bake. Eat.  (Yup, it’s low FODMAP)maple chicken

Toss over salad or with a side of rice and your favorite veggie or serve over some rice vermicelli. I adjusted the recipe a bit, so have provided the recipe as I made it.  I enjoyed my Maple Peanut Sesame Chicken with a side of kale salad. maple peanut chicken Have you seen the Olivia Organic Baby Kale?  I LOVE it!

Maple Peanut Sesame Chicken


  • 1 pound chicken tenders (boneless, skinless)
  • 2 Tablespoons all natural peanut butter
  • 1 Tablespoon sesame oil
  • 3 Tablespoons reduced sodium tamari (soy sauce)
  • 1 Tablespoon sesame seeds
  • 1 teaspoon ground ginger
  • 1 1/2 Tablespoons pure maple syrup


  1. Wash and pat dry chicken.
  2. In medium casserole dish, add peanut butter, sesame oil, soy sauce, sesame seeds, ginger and maple syrup whisking to blend.
  3. Add chicken and toss to coat with mixture.
  4. Cover and refrigerate for 30 minutes-several hours.
  5. Keep chicken in 'marinade' and place casserole uncovered in oven.
  6. Bake at 350 degrees Fahrenheit for 30 minutes or until chicken is cooked through. Serve over rice vermicelli noodles or baby salad greens.


Chicken and Rice Vermicelli Confetti Salad

Well, I am back from vacation and ready to cook!

It always feels good to be back in my kitchen when I have been a way for a bit.

Today I felt like a salad with a little bit of everything so I made one up. Check this baby out….YUMMMY!

I definitely like my protein so I first started marinating up some chicken.  I just added a little reduced sodium soy sauce, some sesame oil and minced ginger–just kept it simple and added in some boneless skinless chicken breast.

It grilled up so nicely.

I like to wash my lettuce about 1/2 hour before serving and wrap in a clean dish towel.  I toss it in the refrigerator and my lettuce is cold and crisp when I am ready to chop it up.

My daughter, Chelsea likes fruit in her salad, so I grabbed some mandarin oranges to toss in the salad today.

I like crunch and so does my son Brennan so I also picked up some tortilla strips.  Just lightly salted and really yum. 

Of course, my Italian husband loves his pasta and my son Kevin does too….so I boiled up a handful of rice vermicelli noodles to toss on top of my salad mixture. These little thin noodles cook up in just 3 minutes.

I do love a bit of  cilantro and scallion in just about every salad I make…

Top the salad with your favorite dressing–I just added a bit of my Asian dressing–see past post here for some homemade salad dressing ideas.

And voilà…a family dinner was had…..mmmmmmm! and everyone gobbled it up. Yay! 

A FODMAP friendly salad too…I might add!Don’t just settle for a boring salad….jazz it up!

What’s your favorite salad combo’s?

Here’s the recipe!

Chicken and Rice Vermicelli Confetti Salad (FODMAP friendly)


  • 3/4 lb boneless skinless chicken
  • 2 TB reduced sodium soy sauce (I use San-J tamari)
  • 1 tsp sesame oil
  • 2 tsp minced ginger
  • 1 large head romaine lettuce, trimmed and washed and cut in bite size pieces
  • 1 stalk of celery, chopped
  • 3-4 scallions, chopped (FODMAP followers use green part only)
  • 1/4 cup fresh chopped cilantro
  • 3/4 cup shredded carrots
  • 2 cups mandarin oranges, drained and rinsed (FODMAP followers avoid those in pear juice or with HFCS)
  • 3 oz. rice vermicelli noodles (cook according to package directions) and splashed with a small amount of soy sauce and sesame oil as directed below.
  • 1 TB sesame seeds, toasted if desired. (I use black and white)
  • 2 TB your favorite dressing. (FODMAP followers use link in post to make your own dressings)


  1. Marinate chicken breast in soy sauce, sesame oil and ginger (turn a few times) --for 30 minutes or a couple hours.
  2. Grill chicken until cooked thoroughly and then slice in thin strips.
  3. Place lettuce, celery, scallion, cilantro and grated carrots onto medium size serving platter.
  4. Distribute mandarin oranges and grilled chicken over lettuce.
  5. Drizzle 1-2 tsp soy sauce and sesame oil over drained and cooked noodles. Top with a smattering of sesame seeds and place noodles in the middle of salad.
  6. Drizzle with your favorite dressing.


Asian Sesame Chicken Stir Fry

Hope you are having a GREAT week. I have been feeling a bit beat, on antibiotics (ugh!), but trying to keep it all in perspective and get over my BIG self!  I have been doing lots of cooking this week which always makes me happy.

I love Asian inspired recipes so this recipe is a staple in my house.  It’s quick, easy and kid and dietitian approved.

Soy sauce takes no time at all to infuse its savory flavor into meat, tofu, veggies or whatever you choose to season with it…so it’s a great last minute marinade to whip up.  I love that you can get ginger minced up and ready to roll in recipes.

Love this mixture of sesame seeds, the black seeds add some color and dimension to this recipe.

Simply mix the soy sauce, sesame oil, ginger and some sesame seeds and you are good to go.  If you need a bit of spice use some cayenne pepper (a small sprinkle) and/or some garlic. (FODMAP followers use a bit of garlic infused oil.)  Here it is marinating…

I like to cut up the chicken into bite size pieces and stir fry up!

Then sauté some seasonal veggies and toss in a bag of  brown rice (I use the Trader Joe’s microwave brown rice–ready in 3 1/2 minutes!)-  for a quick fix dinner.

Today’s farmer’s market finds…Swiss chard, mini eggplant combined with some store bought summer squash…so yum!

And yes, my kids liked it.

And I entered this recipe on Mr. Food Test Kitchen with a chance to be on TV! Check out contest here!

Asian Sesame Chicken Stir Fry (FODMAP friendly)


  • 3/4 lb. boneless skinless chicken breast, thinly sliced
  • 2 TB soy sauce ( I use San-J Tamari, reduced sodium)
  • 1 TB sesame oil
  • 1 TB minced ginger
  • 1 TB sesame seeds (I use a mixture of traditional with black seeds too)
  • 2-3 cups of veggies of your choice (I used Swiss chard, summer squash and mini eggplant)
  • 1 TB olive oil.


  1. In medium size glass bowl, mix soy sauce, sesame oil, minced ginger, sesame oil.
  2. Add chicken to marinade and refrigerate until ready to cook 15 minutes or up to an hour and be sure to turn chicken over to ensure even coverage of marinade.
  3. Add chicken to non stick skillet and cook over medium heat until chicken is browned and cooked through. Remove chicken to plate.
  4. In same skillet, add 1 TB oil and sauté vegetables until al dente.
  5. Add back chicken while microwaving brown rice.
  6. Toss rice into skillet and add a dash of soy sauce. Stir to blend. EAT!



Sweet and Savory Seed Sprinkles

When I was in Australia last fall, I found a delicious seed mixture called Savoury Seed Sprinkle-a mixture of sesame, sunflower, and pumpkin seeds with almonds and a hint of chili flakes and tamari.  I used this to sprinkle on salad greens or on top of chicken….very yummy.

I decided to create three different seed sprinkles today one with a bit of cinnamon, brown sugar, coconut oil and maple syrup! How delicious does that sound??

And another with soy sauce and olive oil–a simple but ridiculously tasty blend. And yet, one more with a bit of tahini and chili flakes. First, get your seeds ready…

To keep track (just in case I might forget!) I labeled my seed mixtures on the baking sheet!

I have to admit, my favorite by far was the soy sauce version to the right.  Yum! I topped it on my marinated and grilled chicken for a little crunch.

The sweet version was equally deeeeeelish…and is a great topping for my morning oats!

I added some sliced almonds to my sweet seed sprinkle.  Here it is ready to be stirred!

Of course, these little seed sprinkles would make a nice little foodie gift too!

Nuts and seeds can be a potential source of fructans and GOS so in general keep portions to 1-2 tablespoons.

Here are the recipes for the seed sprinkles.  I didn’t provide the tahini recipe as it was not one of my favorites (plus tahini is not FODMAPs friendly.) I also found that I ‘over-chia’d’ my recipes so modified that in the recipe as well!

Sweet and Savory Seed Sprinkles (low FODMAP)


  • 1 1/2 tablespoons chia seed
  • 1/4 cup sesame seeds
  • 1/3 cup pumpkin seed
  • 2 tablespoons sunflower seeds
  • 2 tsp soy sauce
  • 2 tsp. olive oil
  • 1 1/2 tablespoons chia seed
  • 1/4 cup sesame seeds
  • 1/3 cup pumpkin seed
  • 2 tablespoons sunflower seeds
  • 1/2 cup sliced almonds
  • 1 tablespoon packed brown sugar
  • 1 1/2 tablespoons maple syrup
  • 2 teaspoons coconut oil
  • 1 teaspoon cinnamon


  1. Preheat oven to 275 degrees
  2. Mix seeds (and nuts for sweet sprinkle) together with seasonings in their respective ingredient list.
  3. Spread seed mixture on parchment paper lined cookie sheet pan.
  4. Bake for 12 minutes or until lightly toasted. Stir mid cooking time.
  5. Let cool and store in mason jar.
  6. PORTION: FODMAP followers keep portion to a smattering about 1 TB of mix and test tolerance.


Thought for the day: A quote by Winston Churchill:

We make a living by what we get. We make a life by  what we give.