Thai Fish Sauce and Lime Chicken - HelpForIBS.com Message Boards

Thai Fish Sauce and Lime Chicken

Sweetened chili sauce is found in Asian markets, and it is often served alongside egg rolls. A similar condiment available in most grocery stores is called Thai sweet red chile dipping sauce. Serve this chicken with white rice.

4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1 tablespoon canola oil
1 cup fat-free, less-sodium chicken broth
3 tablespoons sweetened chili sauce
2 teaspoons fish sauce
1/4 cup fresh lime juice
1 teaspoon creamy peanut butter
2 tablespoons chopped roasted peanuts
Lime wedges (optional)

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle chicken evenly with 1/4 teaspoon salt.
Heat oil in a large nonstick skillet over medium heat. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.

Add broth, chili sauce, and fish sauce; bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 2/3 cup (about 4 minutes). Remove from heat; add lime juice and peanut butter, stirring until smooth. Serve sauce over chicken; sprinkle with peanuts. Garnish with lime wedges, if desired.

Yield: 4 servings (serving size: 1 chicken breast half, about 3 tablespoons sauce, and 1 1/2 teaspoons peanuts)

CALORIES 296 (26% from fat); FAT 8.5g (satfat 1.7g, monofat 3.6g, polyfat 2.4g); PROTEIN 41.8g; CARBOHYDRATE 12.1g; FIBER 0.6g; CHOLESTEROL 99mg; IRON 1.4mg; SODIUM 649mg; CALCIUM 25mg;
Cooking Light, JANUARY 2005
watch out for HFCS when picking your Asian condiments. The more authentic they are the less likely they will be to have HFCS.

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IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!

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