30-minute low fodmap teriyaki chicken with rice

30-Minute Low FODMAP Teriyaki Chicken with Rice

Understanding the Low FODMAP Diet

The Low FODMAP diet was developed by researchers at Monash University to help manage symptoms of irritable bowel syndrome (IBS) and other gastrointestinal issues. FODMAPs are short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to discomfort for many individuals. By eliminating high FODMAP foods and selectively reintroducing them, one can identify their personal triggers and alleviate symptoms.

Ingredients Needed

For this quick and delicious teriyaki chicken dish, you will need:

• For the Chicken:

  • 1 lb (450g) boneless, skinless chicken thighs or breasts
  • 2 tablespoons low-sodium soy sauce (ensure it’s gluten-free if necessary)
  • 2 tablespoons maple syrup
  • 1 tablespoon rice vinegar or apple cider vinegar
  • 1 teaspoon grated fresh ginger
  • 1 teaspoon sesame oil
  • Salt and pepper, to taste
  • 2 tablespoons of chopped green onion tops (green part only, as they are low FODMAP)

• For the Rice:

  • 1 cup jasmine rice or basmati rice
  • 2 cups water or low FODMAP chicken broth
  • Pinch of salt

• For garnish:

  • Sesame seeds
  • Additional chopped green onion tops

Preparation Steps

1. Prepare the Chicken Marinade:

   • In a medium bowl, whisk together the soy sauce, maple syrup, rice vinegar, grated ginger, and sesame oil. This mixture forms a flavorful marinade that is both sweet and savory, ideal for the dish’s low FODMAP profile.

2. Marinate the Chicken:

   • Cut the chicken into bite-sized pieces. Add the chicken to the bowl with the marinade, ensuring each piece is thoroughly coated. Allow it to marinate for at least 10 minutes. If you have more time, marinating for a longer period (up to 30 minutes) will enhance the flavor, but you can proceed with cooking after the minimum time.

3. Cook the Rice:

   • While the chicken is marinating, rinse the rice under cold water until the water runs clear. This step removes excess starch and ensures fluffier rice.

   • In a medium saucepan, combine the rinsed rice, two cups of water or low FODMAP chicken broth, and a pinch of salt. Bring to a boil over high heat.

   • Once boiling, reduce the heat to low, cover, and simmer for 12–15 minutes, or until the rice is tender and the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork before serving.

4. Cook the Chicken:

   • After marinating, heat a large non-stick skillet over medium-high heat. Add the marinated chicken pieces, reserving any leftover marinade.

   • Cook the chicken for around 8–10 minutes, stirring occasionally, until fully cooked through. Use a meat thermometer to ensure the internal temperature reaches 165°F (75°C).

5. Glaze the Chicken:

   • Once the chicken is cooked, pour the reserved marinade into the skillet. Allow it to bubble and reduce slightly for about 2-3 minutes. This step concentrates the flavors and creates a delicious glaze.

6. Combine and Serve:

   • Serve the teriyaki chicken over the prepared rice. Sprinkle with chopped green onion tops and sesame seeds for an added crunch and flavor.

Nutritional Benefits

• Protein-Packed: This teriyaki chicken is an excellent source of protein, essential for muscle repair and overall body function.

• Low FODMAP: This dish is suitable for those following a low FODMAP diet, making it gentle on the digestive system while still being flavorful.

• Quick Cooking: The entire meal can be prepared and served in 30 minutes, making it a fantastic option for busy weeknights.

Storage and Reheating Tips

If you have leftovers, store the teriyaki chicken and rice in separate airtight containers in the refrigerator. The dish should remain fresh for 3–4 days.

To reheat, place the chicken and rice in a microwave-safe container. Cover with a damp paper towel and heat for 1-2 minutes or until heated through. Stir halfway to ensure even warming.

Variations and Substitutions

• Vegetarian Version: Substitute the chicken with firm tofu. Press the tofu to remove excess moisture, cut it into cubes, and follow the same marinating and cooking instructions.

• Vegetable Additions: Enhance the nutritional profile by adding low FODMAP vegetables like bell peppers, zucchini, or carrots. Sauté them alongside the chicken for a balanced meal.

• Different Proteins: Feel free to use lean pork or seafood like shrimp, adjusting cooking times as necessary.

• Grain Options: Swap jasmine or basmati rice for quinoa or cauliflower rice for a lower-carb meal.

Flavor Enhancements

Enhance the flavor profile by incorporating different herbs and spices. Consider adding a sprinkle of chili flakes for a spicy kick or fresh cilantro for a pop of freshness. You can also include lime juice for a zesty finish.

Additional Serving Suggestions

Pair your teriyaki chicken with a side salad. A simple cucumber and carrot salad dressed in a low FODMAP vinaigrette can offer crunch and freshness to balance the richness of the teriyaki sauce.

For an authentic experience, serve with pickled vegetables or a side of miso soup (using a low FODMAP miso) to complement the Asian flavors.

By following the recipe provided, you will have a delightful 30-minute low FODMAP teriyaki chicken dish that is not only satisfying but is also adaptable and packed with flavor. Enjoy your culinary endeavor without any digestive worries, taking full advantage of this versatile recipe.