low FODMAP Certified™ by the Monash University

local development and production in the Netherlands

recommended by dietitians and based on scientific research

lactose free chicken satay with peanut sauce

severe bloating after eating

Recipe for lactose free chicken satay with peanut sauce.

Preparation time: 1 hour + 30 minutes marinating time

Ingredients (for 4 persons):

  • 600 grams chicken fillet, cut into cubes
  • 5 tablespoons olive oil
  • 2 cloves of garlic, finely chopped
  • juice of 1/2 lemon
  • 1 red pepper, finely chopped without seeds
  • 1 teaspoon ginger powder
  • 1 teaspoon soy sauce
  • 1 tablespoon rice syrup
  • Pepper and salt

For the peanut sauce you will need:

  • 1 drop of lactase
  • 200 ml milk
  • 200 ml water
  • 50 ml soy sauce
  • 1 teaspoon ginger powder
  • 1/2 teaspoon chilli flakes
  • juice of 1/2 lemon
  • 1 tablespoon sugar (dried glucose syrup)
  • 200 grams peanut butter (without sugar)
  • 1 tablespoon finely chopped peanuts


  1. Put 1 drop of lactose in the milk and leave it in the refrigerator for 24 hours. After 24 hours the milk is lactose free and you can use it.
  2. For the satay chicken marinade, whisk the olive oil, garlic, lemon juice, pepper, ginger powder, soy sauce, rice syrup, pepper and salt together and place the meat into this for at least 30 minutes to absorb the flavours. It is even better if you let the meat marinade overnight.
  3. Then, thread the pieces of meat onto skewers. Set the marinade to one side, you will need it later for the peanut sauce.
  4. For the peanut sauce, bring the milk, water, soy sauce, ginger powder, chilli flakes, lemon juice and sugar to boil in a saucepan. Add the peanut butter whilst the mixture is still boiling and stir continuously. Keep stirring until the sauce is smooth. Pour enough marinade through the sauce until it has a thick consistency. Let the sauce simmer for a while. Sprinkle the peanuts over the peanut sauce.
  5. Heat the barbecue, grill, griddle or frying pan and brush with a little olive oil. Fry the chicken until brown and cooked through.
  6. Serve the cooked chicken with peanut sauce, boiled rice and gluten free chips (optional).


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