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Low FODMAP Pok Pok Chicken Wings on oval white plate with coral colored flowers in background

Low FODMAP “Pok Pok” Chicken Wings

Pok Pok is a restaurant and restaurant group owned by Chef Andy Ricker in the Portland, Oregon area and they, among other things, are known for their pungent fish sauce marinated chicken wings coated with a crispy rice flour fried coating. The original recipe contains a fair amount of garlic, but we have reimagined them for you.

Course: Appetizer, Dinner
Cuisine: American, Asian
Prep Time: 10 minutes
Cook Time: 30 minutes
Chilling: 3 hours
Total Time: 3 hours 40 minutes
Makes: 8 Servings
Calories: 774 kcal
Author: Dédé Wilson

Ingredients:

  • 3- pounds (1.4 kg) split chicken wings, flats and drumettes (no tips)
  • 2 tablespoons Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
  • ½ cup (120 ml) high-quality fish sauce, such as Red Boat
  • ½ cup (99 g) sugar; use superfine if you have it
  • 1 teaspoon FreeFod Garlic-Replacer; optional
  • 1 cup (112 g) sifted cornstarch
  • Vegetable oil for frying
  • 2 tablespoons finely chopped cilantro
  • 2 tablespoons finely chopped mint

Preparation:

  1. Place chicken wings in a large bowl, drizzle with Garlic-Infused Oil, and toss to coat.
  2. In a separate small bowl whisk together the fish sauce, sugar and FreeFod Garlic-Replacer, if using. If you are using regular granulated sugar it might not dissolve right away. Let it sit a few minutes and whisk again until dissolved. Pour over the wings and toss to coat. Cover with plastic wrap and refrigerate for 3 hours, tossing the wings once or twice. (If you don’t mind using a large zip top plastic bag, you can put the sauce and wings in a bag, remove air and this allows you to leave the wings in the fridge without the need to toss and rotate as they will be completely surrounded and in contact with the marinade).
  3. Clip a candy/fry thermometer to the side of a large heavy pot and heat 2-inches (5 cm) of oil to 350° (180°C). Pat the wings dry with paper towels, reserving the marinade. Place the cornstarch in a shallow bowl then add the wings and toss to coat (tongs make this easy). Fry the wings in small batches, allowing space for them to move around in the hot fat. Fry until golden and cooked through, about 8 to 10 minutes. Keep an eye on the fat temperature and adjust heat if they are browning too quickly. Drain wings on paper towels, finish frying your batches and then and then transfer to a bowl.
  4. Simmer the reserved marinade in a small saucepan over moderately high heat until thickened and syrupy, about 5 minutes. Pour over the wings and toss, then toss in the cilantro and mint (again, tongs are your friend here) and serve immediately.

Tips

Fish sauce brands are not created equal. Please use Red Boat brand as suggested; it is a very high-quality fish sauce with a balanced flavor. Poor quality fish sauce will ruin the dish with an overly salty, sharp, harsh, acrid flavor. You have been warned .

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
  • Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Nutrition Facts
Low FODMAP “Pok Pok” Chicken Wings
Amount Per Serving
Calories 774 Calories from Fat 495
% Daily Value*
Fat 55g85%
Sodium 1430mg60%
Carbohydrates 29g10%
Sugar 15g17%
Protein 34g68%
* Percent Daily Values are based on a 2000 calorie diet.