5.0 from 33 votes
Low FODMAP Chicken Stir Fry
A versatile and tasty recipe that’s quick to prepare and easy to enjoy.
Prep Time
20 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 8
Calories: 294 kcal
Course:
Others
Ingredients
- 1/3 cup low sodium soy sauce
- 2 tablespoons light brown sugar
- 1 tablespoon finely grated fresh ginger
- 1 tablespoon cornstarch
- ½ teaspoon red pepper flakes plus maybe a little extra depending on your seasoning preferences
- 1 medium red bell pepper
- 2 medium-sized carrots
- ½ cup chopped scallions
- 2 pounds boneless skinless chicken thighs or breasts cut into bite-size pieces
- 1 teaspoon toasted sesame oil as optional topping
- 3 tablespoon garlic-infused olive oil
- 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.
Cup of Yum
Nutrition Information
Calories
294kcal
(15%)
Carbohydrates
25g
(8%)
Protein
27g
(54%)
Fat
9g
(14%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Trans Fat
1g
Cholesterol
73mg
(24%)
Sodium
501mg
(21%)
Potassium
589mg
(17%)
Fiber
2g
(8%)
Sugar
4g
(8%)
Vitamin A
3084IU
(62%)
Vitamin C
21mg
(23%)
Calcium
24mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 294
% 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.