If you like fast food, you will love those quick and easy FODY Korean BBQ Chicken Wraps! The longest it will take you to marinate the chicken, but the rest is just assembling. You can marinate the chicken just for a short while before cooking, but I think that it is the best to place the chicken with Korean BBQ Sauce and Marinate in a Tupperware box or a plastic zipped bag overnight, for more deep flavour. You do not need to add any more seasoning.
I was given Fody Korean BBQ Sauce and Marinate and Fody’s Medium Salsa to test and review. You can get them from here.
INGREDIENTS FOR A FODY KOREAN BBQ CHICKEN WRAPS (Low FODMAP):
Fody Korean BBQ chicken marinate – enough to cover the meat
4 chicken drumsticks
4 gluten free wraps
A variety of low FODMAP vegetables, for example spinach, cucumber, different coloured peppers, a green part of spring onion
Fody Medium Salsa, a tablespoon per wrap
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
INSTRUCTIONS TO MAKE A FODY KOREAN BBQ CHICKEN WRAPS (Low FODMAP):
It is very easy.
First take your chicken drumstick (you can also use thighs), slash them with a knife, so the marinate penetrates the chicken meat even more. Place chicken in a Tupperware box or a plastic zipped bag with enough marinate to cover it completely. Marinate preferably overnight.
Air – fryer: Preheat the air fryer to 200 degrees C for 5 minutes. Place the drumsticks in the air fryer for 30 minutes, turning over at least once. Do not discard leftover marinate form the bag and use it for basting the drumstick during cooking.
Oven: Preheat the oven to 200 degrees C. Place the drumsticks on a roasting tray sprayed with oil and roast for around 40 minutes. Make sure the chicken is cooked through after roasting. Do the same with basting the chicken drumsticks with the BBQ Marinate.
In the meantime, prepare the rest of the ingredients.
Wash all vegetables. Chop the cucumber into matchsticks, peppers into long strips and finely chop the green part of the spring onion.
When the chicken is cooked, shredded it. If you like your gluten free wraps a bit crunchy, place it for a few seconds on a gas flame to give it a bit of colour and crunch, on both sides.
Assemble. Place the chicken and vegetables on the wrap and add a tablespoon of Fody Medium Salsa, if desired, then roll and close the wrap. It acts as a sauce for the wrap and adds a bit of spiciness. I have to say that I like my spices, but I don’t like when chillies overpower the rest of the food. And this Fody Salsa is perfect, because it is spicy, but not overpowering. I tried it with homemade air fried chips as well, and it is a great dip, too.
If you are looking for a new Low FODMAP chicken dishes, find them here ↓
Those Low FODMAP FODY Korean BBQ Chicken Wraps are a great idea for a take away food. When I was planning to go out with my family for a beach walk, I knew that there won’t be any Low FODMAP or probably even gluten free options for me to have lunch. Not to mention that the choices are not only non-low FODMAP but also not very healthy. Fish and chips and ice cream everywhere, not really a salad to chose from. Therefore, I made those wraps and I packed them warm in an aluminium foil. After getting to the seaside, the chicken was still warm and I was delighted with my healthy choice!
I have to say that I will get both of those products again. The Korean BBQ Sauce and Marinate adds nice Asian zing to the chicken, but it isn’t spicy. And the Fody Medium Salsa is nice and fresh, full of flavoursome tomatoes, both smooth and with some crunchy bits of jalapeño peppers. It is so versatile that it can be used for many dishes, including snacking on vegetable sticks.
FODY Korean BBQ Chicken Wraps (Low FODMAP)
Equipment
- air fryer or oven
Ingredients
- Fody Korean BBQ chicken marinate - enough to cover the meat
- 4 chicken drumsticks
- 4 gluten free wraps
- A variety of low FODMAP vegetables for example spinach, cucumber, different coloured peppers, a green part of spring onion
- Fody Medium Salsa a tablespoon per wrap
Instructions
- First take your chicken drumstick (you can also use thighs), slash them with a knife, so the marinate penetrates the chicken meat even more. Place chicken in a Tupperware box or a plastic zipped bag with enough marinate to cover it completely. Marinate preferably overnight.
- Air - fryer: Preheat the air fryer to 200 degrees C for 5 minutes. Place the drumsticks in the air fryer for 30 minutes, turning over at least once. Do not discard leftover marinate form the bag and use it for basting the drumstick during cooking.
- Oven: Preheat the oven to 200 degrees C. Place the drumsticks on a roasting tray sprayed with oil and roast for around 40 minutes. Make sure the chicken is cooked through after roasting. Do the same with basting the chicken drumsticks with the BBQ Marinate.
- In the meantime, prepare the rest of the ingredients.
- Wash all vegetables. Chop the cucumber into matchsticks, peppers into long strips and finely chop the green part of the spring onion.
- When the chicken is cooked, shredded it. If you like your gluten free wraps a bit crunchy, place it for a few seconds on a gas flame to give it a bit of colour and crunch, on both sides.
- Assemble. Place the chicken and vegetables on the wrap and add a tablespoon of Fody Medium Salsa, if desired. It acts as a sauce for the wrap and adds a bit of spiciness. I have to say that I like my spices, but I don't like when chillies overpower the rest of the food. And this Fody Salsa is perfect, because it is spicy, but not overpowering. I tried it with homemade air fried chips as well, and it is a great dip, too.
