30-Minute Low FODMAP Teriyaki Chicken with Rice
Recipe Overview
Creating a flavorful, low FODMAP teriyaki chicken dish in just 30 minutes is both achievable and delicious. This dish combines the savory and sweet notes of teriyaki sauce with juicy chicken, served over perfectly cooked rice. The best part? It adheres to a low FODMAP diet, making it easy for anyone with digestive sensitivities to enjoy.
Ingredients
For the Teriyaki Chicken:
- 1 pound (450g) boneless, skinless chicken thighs or breasts, sliced into bite-sized pieces.
- 2 tablespoons low-sodium soy sauce (or tamari for gluten-free).
- 1 tablespoon rice vinegar.
- 1 tablespoon maple syrup or brown sugar (ensure it is gluten-free if necessary).
- 1 teaspoon fresh ginger, grated.
- 1 teaspoon sesame oil.
- 1 green onion, green parts only, chopped (for garnish).
- 1 tablespoon sesame seeds (optional, for garnish).
- Salt and pepper, to taste.
For the Rice:
- 1 cup jasmine or white rice.
- 2 cups water or low-sodium chicken broth (for added flavor).
- Pinch of salt.
Cooking Instructions
1. Preparing the Rice:
- In a medium-sized saucepan, combine the jasmine rice, water (or chicken broth), and a pinch of salt.
- Bring the mixture to a boil over medium-high heat.
- Once boiling, reduce the heat to low and cover with a lid.
- Cook for about 15 minutes or until the rice is tender and the water is absorbed.
- Remove from heat and let sit, covered, for an additional 5 minutes before fluffing with a fork.
2. Cooking the Chicken:
- While the rice cooks, prepare the teriyaki chicken.
- Heat a large skillet or wok over medium-high heat. Add the sesame oil.
- Once the oil is hot, add the sliced chicken, seasoning with a pinch of salt and pepper.
- Cook the chicken for 5-7 minutes, stirring occasionally until browned and cooked through.
3. Making the Teriyaki Sauce:
- In a small bowl, mix together the low-sodium soy sauce, rice vinegar, maple syrup (or brown sugar), grated ginger, and any leftover sesame oil from the skillet.
- Once the chicken is cooked, reduce the heat to medium and pour the teriyaki sauce over the chicken, stirring to coat evenly.
- Allow the sauce to simmer for 2-3 minutes, ensuring that the chicken absorbs the flavors while thickening the sauce slightly.
4. Serving:
- In serving bowls, allocate a portion of the fluffy rice.
- Spoon the teriyaki chicken over the rice.
- Garnish with chopped green onion and sesame seeds, if desired.
Nutritional Information (Per Serving)
- Calories: Approximately 400
- Protein: 26g
- Carbohydrates: 50g
- Fat: 12g
- Fiber: 2g
Variations and Tips
- Vegetable Additions: Feel free to add low FODMAP-friendly vegetables, such as bell peppers, carrots, or spinach, to the chicken during the last few minutes of cooking.
- Meal Prep: This dish is perfect for meal prep. Simply double the batch and store it in individual containers for an easy lunch or dinner throughout the week.
- Storage: Leftover teriyaki chicken can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop.
Health Benefits
- Low FODMAP Diet: This recipe avoids high-FODMAP ingredients, making it more manageable for individuals with IBS or other digestive issues.
- Protein-Rich: Chicken is an excellent source of lean protein, essential for muscle maintenance and overall health.
- Balanced Meal: Combining protein with rice provides a balanced meal with carbohydrates, necessary for energy.
Cooking Tips
- Marinate for Extra Flavor: For even more flavor, consider marinating the chicken in the teriyaki sauce for 15-30 minutes before cooking.
- Using a Meat Thermometer: To ensure your chicken is cooked precisely, aim for an internal temperature of 165°F (75°C).
Low FODMAP Guidelines: Understanding Terminology
- FODMAP: Refers to fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—short-chain carbohydrates that some people find difficult to digest.
- Low FODMAP Diet: Involves reducing high FODMAP foods in your diet to alleviate gastrointestinal symptoms, then gradually reintroducing them to identify specific triggers.
Pairing Suggestions
- This teriyaki chicken and rice dish pairs wonderfully with a light salad made from mixed greens, cucumbers, and a simple vinaigrette made from olive oil and rice vinegar.
- For beverages, consider serving with green tea or a refreshing lemon-infused water, which complements the Asian flavors beautifully.
Conclusion
This quick, low FODMAP teriyaki chicken recipe is a flavorful, nutritious meal that can fit seamlessly into busy weeknights or serve as a delightful option for gatherings. Its simplicity, combined with the rich flavors of homemade teriyaki sauce, ensures that every bite is satisfying and wholesome. Enjoy your culinary exploration with this quick and easy recipe by making dinner enjoyable without compromising dietary restrictions.
