Easy 30-Minute Low FODMAP Chicken Stir Fry
It’s nearly impossible to find a low FODMAP stir-fry sauce at the store. This easy chicken stir fry is terrific 30 minute meal made with a homemade stir fry sauce that’s low FODMAP-diet friendly, and packed with low FODMAP veggies.
Servings: 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 soy sauce or gluten-free tamari
- 1 Tbsp minced ginger
- 1/2 tsp sriracha
- 1 tsp maple syrup
- 1 lime, juiced
- 1 tsp corn starch
Instructions
- Cook rice as per package instructions
- Add oil and heat skillet. Add chicken cubes and cook until browned and cooked through.
- Remove chicken 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 soy sauce & 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!
Notes
Low FODMAP Stirs-Fry Recipe Tips:
- Meat free option? 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. Some of our swaps include radish, purple cabbage, bok choy, or carrots!
- No chicken? Try ground turkey for a new flavour idea and slightly easier preparation! Shrimp is another excellent protein option. If you are feeling extra fancy try making it with 2-3 types of protein!
- No rice? Try making it with rice noodles instead! (Follow the instructions on the package), Or quinoa would also be another delicious substitute for the rice.
- Want to use up veggies in your fridge? Go for it - simply add more veg! (Up to an additional cup is fine with this low FODMAP chicken stir-fry). Carrots are one of my favourites to add into this recipe. Or a bag of mixed frozen veggies is a super easy option as well.
- New flavour idea: 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!
- Garnish ideas: Try adding some finely chopped raw cabbage as a garnish for some added crunch (avoid savoy cabbage on the low FODMAP diet)
- Looking for a bit of extra zip? Try adding dried chili flakes or cayenne pepper powder.
- Diabetic? Leave out the maple syrup and it will still be loaded with flavour.