Description
This Low FODMAP Instant Pot Chicken Adobo is an IBS-friendly take on a flavor-packed Filipino dish. Low FODMAP with options for gluten-free, low carb, and Keto.
Ingredients
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- 1.75 pounds boneless skinless chicken thighs (about 7-8 thighs)
Low FODMAP Chicken Adobo Marinade:
- 2 tablespoons garlic-infused olive oil
- 1/2 cup low sodium soy sauce (or low sodium tamari if needing gluten-free)
- 1/3 cup + 1 tablespoon distilled white vinegar
- 1 tablespoon dried chives
- 1/2 teaspoon cayenne (optional*)
- 1/2 teaspoon ground black pepper
- 3 bay leaves
Produce:
- 2 cups leek, dark green leaves only, sliced
- 2 tablespoons scallions, green tops only, chopped, for garnish (optional)
For Pot-in-Pot Rice (Optional):
- 1 cup white basmati or white long grain white rice
- 1 cup cold water
Instructions
- Marinate chicken: A minimum of 2 hours prior to cooking, in a medium glass storage container or bowl, whisk together marinade ingredients except for the bay leaves. Add chicken thighs to marinade, ensuring they’re completely covered, and place bay leaves on top, ensuring they’re submerged in liquid. Cover and refrigerate for a minimum of 2 hours.
- Add leeks and chicken to the Instant Pot: When ready to cook, slice leek leaves, clean, and place in an even layer at the bottom of your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. Retrieve container containing the chicken from the refrigerator. Using tongs, remove bay leaves to a plate, and remove chicken thighs, placing them in the Instant Pot on top of the leeks in a single layer. Pour marinade into the Instant Pot, most of it reaches the bottom of the pot, scraping every bit of marinade out of the container with a spatula (leave no flavor behind!). Place reserved bay leaves among the chicken, submerging them at least partially in marinade.
- If making pot-in-pot rice (not Keto or low carb): To cook long grain white rice or white basmati rice at the same time as the chicken, pour 1 cup of rice in a fine mesh sieve and rinse with cold water. Then, pour the rice into an oven-safe stainless steel or glass bowl (I use this one. It's stainless steel, 1.5-quarts and 7.25 x 7.25 x 3.75 inches in size. You will need one around this size for the rice to turn out properly). Pour 1 cup of cold water into the bowl with the rice and gently stir. Place the trivet (that comes with the Instant Pot) on top of the chicken thighs, handles up, and place the bowl on top of the trivet. Skip this step entirely if not making pot-in-pot rice.
- Pressure cook: Close the Instant Pot lid and set the pressure release valve to sealing (if your model requires it). Hit the “Manual” or “Pressure Cook” button and set the timer for 5 minutes.
Turn the "Keep Warm" function off. Once the cooking cycle has completed, allow the pressure to naturally release for 10 minutes (set an external timer to keep track) and then manually release the remaining pressure. - Remove chicken (and rice, if using): Open the lid. If you made pot-in-pot rice, using hot pads, carefully remove the bowl of rice from the pot using the trivet, place on a plate, and fluff with a fork. Using a fresh set of tongs, remove chicken to a platter. Check the internal temperature of the thickest chicken thigh with an instant read thermometer. Chicken must reach an internal temperature of 165°F to be safely consumed.
- Reduce Sauce: Hit the “Sauté” button on the Instant Pot and reduce sauce until your desired thickness, 5-7 minutes. Hit “Cancel” on the Instant Pot. Remove or keep as many leeks as desired (I usually remove about half).* If too oily, pour sauce through a fat separator (optional – this will also strain the leeks) or scrape the oil off the top using a dinner spoon. Pour sauce into a gravy boat or measuring cup.
- Serve: Serve chicken over rice* with sauce poured over top. Garnish with chopped scallions (optional).
Equipment
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oven safe stainless steel bowl
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- Update 7/30/23: Removed Paleo/Whole30 option of coconut aminos instead of soy sauce or tamari as it has been retested for FODMAPs by Monash University. Their low FODMAP diet app lists it as containing fructans and low FODMAP in quantities of up to 1 teaspoon or 5 grams per serving. If you had no problems with fructans or coconut aminos in the past, this may not be an issue for you.
- Soy sauce: Monash University’s Low FODMAP Diet App lists soy sauce as low FODMAP in quantities of up to 2 tablespoons per serving and notes to check the ingredient labels of whatever sauce you chose for any added high FODMAP ingredients (like garlic or onion).
- Cayenne: Spices like cayenne, while being low in FODMAPs, can be an additional symptom trigger for some people with IBS.
- Leeks: The leeks serve to infuse flavor into the sauce and provide a barrier between the chicken and the bottom of the pot. Eating that same quantity in the dish is too much for my taste, but some add some great bites of flavor. Also, omitting some of the leeks makes this recipe lower in carbs and may be considered Keto for some people when eaten with a low carb rice alternative.
- Rice: If not making pot-in-pot rice, your rice of choice can be prepared externally from the Instant Pot. Some low FODMAP rice and rice alternatives include:
- Low FODMAP & Gluten-Free: White, brown, jasmine (not an all-inclusive list)
- Low FODMAP and Keto / Low Carb: or
- Information in the nutrition card below does not include pot-in-pot rice.
- Prep Time: 10 minutes
- Marinating Time: 2 hours
- Cook Time: 20 minutes
- Category: Dinner
- Method: Instant Pot
- Cuisine: Filipino-Inspired
