It’s nearly impossible to find a low FODMAP stir-fry sauce at the store. Which can be really frustrating, since many times, stir-fry is on the weekly repertoire of simple recipes families make and love.
Luckily, we have you covered with this SUPER simple less than 30 minute stir fry recipe. I like to double the recipe, and make enough to freeze in individual portions. I portion the rice, and stir-fry mix into tupperware, and pull out of the freezer when I need a quick low FODMAP lunch!
Easy Low FODMAP Stir-fry
- 2 cups rice
- 2 chicken breasts, cubed
- 1 Tbsp cooking oil of your choice
- 1 cup edamame
- 2 red bell peppers, sliced (I used a red and an orange)
- 1 cup broccoli florets, trimmed
- 3 green onions, just the top 2/3's
- 3 Tbsp tamari or soy sauce
- 1 Tbsp minced ginger
- 1/2 tsp sriracha
- 1 tsp maple syrup
- 1 lime, juiced
- 1 tsp corn starch
- Cook rice as per instructions
- Add oil and heat skillet. Add chicken cubes and cook until browned and cooked through.
- Remove from hot pan. Add edamame, broccoli, and peppers to the pan with a splash of water. Cover and let steam for 3 minutes or until fork tender.
- While vegetables are steaming, in a bowl, mix together tamari & corn starch until combined. Then add ginger, sriracha, maple syrup, lime juice.
- Combine chicken, vegetables, and sauce in the hot skillet. Stir until simmering and sauce thickens, about 1 minute.
- Serve over rice and enjoy!
Low FODMAP Stirs-Fry Recipe Tips
- If you’d like to make it vegetarian, simply swap out the chicken breasts for firm tofu, pressed and marinated with soy sauce.
- No edamame? That’s ok – omit and add another of your favourite low FODMAP vegetables.
- sauce volume) Some of our swaps include zucchini, purple cabbage, bok choy, or carrots!
- Want to use up veggies in your fridge? Go for it – simply add more veg! (Up to an additional cup is fine with this stir-fry
- While orange juice concentrate hasn’t been tested, I often swap out my lime juice for 2 Tbsp frozen orange juice concentrate. In servings, there would only be 1/6th of a cup of ‘orange juice’ making it unlikely to be high FODMAP. It’s one of my favourite swaps to get a sweet citrus flavour!
We understand following the low FODMAP diet is hard. Working with one of our specialized dietitians can help to make implement it into your everyday life simple!