quick low fodmap chicken stir-fry with bell peppers

Quick Low FODMAP Chicken Stir-Fry with Bell Peppers

Ingredients

• For the Chicken:

  • 1 lb (450 g) boneless, skinless chicken breasts, thinly sliced
  • 2 tablespoons garlic-infused olive oil (ensure no garlic bits)
  • 1 tablespoon ginger, minced
  • 1 tablespoon tamari sauce (gluten-free) or low-FODMAP soy sauce
  • 2 tablespoons rice vinegar
  • Salt and pepper to taste

• For the Vegetables:

  • 1 large red bell pepper, sliced into thin strips
  • 1 large yellow bell pepper, sliced into thin strips
  • 1 cup green beans, trimmed and cut into thirds
  • 2 cups bok choy, chopped
  • 2 green onions, green parts only, chopped for garnish

• For Serving:

  • 2 cups cooked rice (white or brown, depending on preference)
  • Sesame seeds for garnish (optional)
  • Fresh cilantro for garnish (optional)

Preparation Steps

1. Marinate the Chicken:
   In a large bowl, mix together the garlic-infused olive oil, minced ginger, tamari sauce, rice vinegar, salt, and pepper. Add the sliced chicken breasts to the marinade, ensuring they are evenly coated. Let the chicken marinate for at least 15 minutes to absorb the flavors.

2. Prepare the Vegetables:
   While the chicken marinates, rinse and chop all the vegetables. Prepare the red and yellow bell peppers by removing the seeds and slicing them into thin strips. Trim the tips off the green beans and chop them into thirds. Wash and chop the bok choy, separating the stalks from the leaves.

3. Cooking the Stir-Fry:
   Heat a large, non-stick skillet or wok over medium-high heat. Once hot, add the marinated chicken, including any leftover marinade. Stir-fry for about 5-7 minutes or until the chicken is cooked through and no longer pink in the center.

4. Add the Vegetables:
   Once the chicken is nearly done, add the sliced bell peppers and green beans to the skillet. Stir-fry for an additional 3-4 minutes until the peppers are tender but still crisp. Then, add the chopped bok choy stalks and continue to cook for another 2 minutes. Finally, add the bok choy leaves, stirring until they wilt, which should take about 1-2 minutes.

5. Final Seasoning:
   Taste the stir-fry and adjust the seasoning if necessary. You might want to add a splash more tamari sauce or a pinch more salt, depending on your preference.

6. Serve:
   Serve the stir-fry over cooked rice, garnished with green onions, sesame seeds, and fresh cilantro if desired.

Nutritional Information

This Low FODMAP Chicken Stir-Fry is an excellent choice for anyone looking to manage their gut health while enjoying a flavorful meal. Each serving is packed with lean protein from the chicken, vibrant vegetables filled with essential vitamins, and healthy carbs from the rice.

Benefits of Low FODMAP Diet

The Low FODMAP diet is designed to help individuals identify which fermentable carbohydrates may be causing digestive discomfort. By focusing on foods that are lower in these fibers, individuals often find relief from symptoms such as bloating, gas, and abdominal pain. This stir-fry provides ample nutrients without featuring high-FODMAP ingredients like onion, garlic, or certain legumes.

Cooking Tips

• Quality Ingredients: Always choose fresh, high-quality ingredients for optimal flavor and health benefits. Look for organic chicken and fresh produce if possible.
• Meal Prep Friendly: This stir-fry can be prepped in advance. Marinate the chicken the night before and store it in the refrigerator. You can also chop vegetables the night before to save time during the week.
• Versatility: Feel free to mix and match your vegetables based on preference or seasonal availability. Other low-FODMAP options include carrots, spinach, or zucchini.

Storage and Reheating

This stir-fry can be stored in an airtight container in the refrigerator for up to 3 days. When reheating, do so gently in a microwave or on the stovetop with a splash of water to prevent drying out.

Serving Suggestions

Pair your stir-fry with a refreshing side salad, or enjoy it with a low-FODMAP soup for a complete meal. If looking to minimize calories further, consider reducing the amount of rice served and replacing it with additional vegetables.

Customization

• Spicy Option: For those who enjoy a kick, consider adding sliced green chilies or a sprinkle of red pepper flakes when cooking.
• Protein Variation: This recipe is adaptable; you can replace chicken with shrimp, beef, or tofu, ensuring that all substitutions are low FODMAP.

Conclusion

Whip up a wonderful Low FODMAP Chicken Stir-Fry with Bell Peppers that packs a punch of flavor while being gentle on your digestive system. Perfect for quick weeknight dinners or meal prep for a busy week ahead! Share this recipe with friends who may benefit from a tasty and health-conscious dish, and enjoy each flavorful bite with peace of mind.