This chicken nuggets need a bit of refinement but if you're game to try now feel free to go ahead, and I'll modify this recipe down the track.
Ingredients
1/4 cup plain GF flour (you can use whole grain if you have it to make these lower GI)
1/2 cup rice crumbs
Pinch of salt
Sprinkle of parsley
*Sprinkle of garlic - Adding garlic here is not Low FODMAP. If you need low FODMAP eliminate this step and use garlic infused olive oil.
1 teaspoon of paprika
1 sprinkle of black pepper
1-2 teaspoons of chili (mine wasn't very strong so you could add more or leave it with less for a non-spicy chicken nugget.
500 grams diced chicken breast (thawed)
1/2 cup Rice Malt Syrup
Oil for frying - if you want low FODMAP use garlic infused olive oil. Otherwise any other cooking oil will work.
Method
Mix all the flour and herbs together in a bowl until all your spices are well mixed in.
Melt your rice malt syrup either in the microwave (faster, but needed to be watched carefully and it started to harden like candy) or in a bain-marie (which will probably work better for this purpose).
As soon as your rice malt syrup is melted roll the chicken nuggets in it and transfer to the flour mix.
Coat in the flour and spice mix then transfer to the frying pan.
Cook immediately on high for about 6 minutes, then turn and cook for about another 4 minutes
As always with chicken check to make sure it is cooked before you eat it so you don't get food poisoning! I usually break open one large piece to check the pink is gone, when I'm thinking they should be ready soon, as you don't want to over cook them either.
Serve with tomato sauce. - make sure it's a low FODMAP option for those who need it. :)
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