Low FODMAP Chicken Stir Fry
User Reviews
5
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Prep Time
20 mins
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Cook Time
10 mins
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Total Time
30 mins
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Servings
8
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Calories
294 kcal
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Course
Others
Low FODMAP Chicken Stir Fry
Description
The recipe begins by whisking together soy sauce, brown sugar, grated fresh ginger, cornstarch, and red pepper flakes to create a marinade and stir-fry sauce. The chicken pieces are coated in the sauce and set aside while vegetables are cut into uniform pieces that cook evenly.
Cooking starts with high heat and garlic-infused olive oil in a large pan. Scallions, carrots, and red bell peppers are stir-fried until crisp-tender, retaining texture and color. The marinated chicken is then cooked thoroughly in the pan, allowing the cornstarch in the sauce to thicken and coat ingredients. The option to top with toasted sesame oil adds aroma and a finishing richness.
The dish pairs well with brown rice, as specified, and is designed to be low FODMAP by using ingredients that reduce fermentable sugars while maintaining flavor. The method emphasizes high heat for fast cooking, preserving vegetable crunch and chicken tenderness.
Ingredients
- 1/3 cup soy sauce low sodium
- 2 tablespoons light brown sugar
- 1 tablespoon ginger finely grated fresh
- 1 tablespoon cornstarch
- ½ teaspoon red pepper flakes plus maybe a little extra depending on your seasoning preferences
- 1 red bell pepper medium
- 2 carrot medium-sized
- ½ cup scallions chopped
- 2 pounds boneless skinless chicken thighs or breasts cut into bite-size pieces
- 1 teaspoon sesame oil toasted, optional topping
- 3 tablespoon olive oil garlic-infused
- 1 cup brown rice or more depending on how many people you are serving
Instructions
- Assemble ingredients together.
- To begin, start some hot brown rice (which is low FODMAP) cooking so it’s finished around the same time as your stir fry.
- Whisk together the cornstarch, brown sugar, soy sauce, ginger, the ½ teaspoon of red pepper flakes in a large bowl. Be sure to mix the ingredients until they are very well combined.
- Next, add the chicken pieces and stir them thoroughly to coat the chicken in the sauce. Set the chicken aside and let it sit and marinate in the sauce while you prepare the vegetables.
- Cut and/or core the vegetables into strips about ¾ inch long. For the carrots, peel them and cut them diagonally into ½ inch thick discs or pieces. Set the vegetables aside.
- Then heat a large sauté pan over high heat. Add 1 tablespoon of the garlic-infused olive oil and heat the oil until it is shimmering and just about to boil. Add the scallions, carrots, and peppers and stir fry the vegetables over high heat for four minutes (or until the veggies are crisp and tender). Remove the vegetables from the pan and set them aside in a separate bowl.
- Heat the last 2 teaspoons of garlic-infused olive oil until it is simmering as before. Use tongs to remove your chicken from your marinade and place the chicken onto the pan. Stir fry the chicken until it is just cooked through, about five minutes.
- Add your vegetables to the chicken in the pan and stir fry the entire mixture for one minute so all the flavors can mix together. Remove the pan from the heat and taste the stir fry – if you like, you can add more pepper flakes and/or drizzle the mixture with sesame oil.
- Serve the stir fry with your hot rice immediately.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 294 kcal
% Daily Value*
| Calories | 294kcal | 15% |
| Carbohydrates | 25g | 8% |
| Protein | 27g | 54% |
| Fat | 9g | 14% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 1g | 50% |
| Cholesterol | 73mg | 24% |
| Sodium | 501mg | 21% |
| Potassium | 589mg | 13% |
| Fiber | 2g | 8% |
| Sugar | 4g | 8% |
| Vitamin A | 3084IU | 62% |
| Vitamin C | 21mg | 23% |
| Calcium | 24mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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