Food Teenagers Love To Eat: Low FODMAPS Chicken Teriyaki Hand Rolls



1 cup sushi rice

1 1/2 cups cold water

4 tablespoons sushi vinegar

Gluten free Teriyaki Sauce

1 chicken breast, cut into about 4 portions and marinated in teriyaki sauce to cover, overnight

1 teaspoon sesame oil

4 seaweed sushi sheets

1/2 an avocado, sliced into 8 long slices

Soy sauce, to dip


Bring rice to a boil in the 1 1/2 cups water. Lower heat to a simmer and cook for around 12 minutes, until rice is soft. Spread rice on a large plate to cool and sprinkle with sushi vinegar. Heat sesame oil in a non stick fry pan and cook drained (reserve the marinade) chicken for around 6 minutes. Turn and cook on the other side for around three minutes. Place lid over cooking chicken for one extra minute. Cut thickest piece of chicken to check it is cooked through. Place cooked chicken on a dish, then pour the teryaki marinade into the pan and reduce the liquid until it is thick and syrupy. Return the chicken to the pan and coat it in the teriyaki syrup. Lay out 1/4 of the rice on a seaweed sheet, shiny side down, on to a sushi rolling bamboo mat. Cut the chicken pieces into half or thirds and lay it across the rice. Add two avocado strips. Using the rolling mat, begin to roll the sushi tightly, pressing in the initial bulk, then continuing to roll the length of the seaweed sheet. Some people moisten the edge of the sheet to secure the edge but, to be honest, these just don’t last long enough to get too fancy about things in our house.


This method of cooking the chicken ensures it is tender and succulent. It might sound as though the process is very intense, but I promise these hand rolls are easy peasy and always meet with the approval of my teens.


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