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Easy Low FODMAP Stir-fry Featured Image

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!

This easy low FODMAP stir-fry will be a staple for weeknight dinners. Fully of flavour and good-for-your gut microbiota veggies - it also makes the perfect lunch leftovers!

Easy Low FODMAP Stir-fry

Easy Low FODMAP Stir-fry
Author: Andrea Hardy, RD
Prep time:
Cook time:
Total time:
Serves: 3
Ingredients
  • 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
Instructions
  1. Cook rice as per instructions
  2. Add oil and heat skillet. Add chicken cubes and cook until browned and cooked through.
  3. 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.
  4. While vegetables are steaming, in a bowl, mix together tamari & corn starch until combined. Then add ginger, sriracha, maple syrup, lime juice.
  5. Combine chicken, vegetables, and sauce in the hot skillet. Stir until simmering and sauce thickens, about 1 minute.
  6. 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)┬áSome 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!

This easy low FODMAP stir-fry will be a staple for weeknight dinners. Fully of flavour and good-for-your gut microbiota veggies - it also makes the perfect lunch leftovers!

References

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