easy low fodmap chicken stir-fry for beginner cooks

Easy Low FODMAP Chicken Stir-Fry Recipe

What is a Low FODMAP Diet?

The Low FODMAP diet is designed to alleviate the symptoms of irritable bowel syndrome (IBS) and similar gastrointestinal disorders. FODMAPs—fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—are a group of short-chain carbohydrates that can trigger digestive distress in some individuals. This recipe focuses on creating a delicious chicken stir-fry that is gentle on the stomach, utilizing low FODMAP ingredients.

Ingredients

For the Stir-Fry:

• 500g (1 lb) boneless, skinless chicken breast, sliced into thin strips
• 2 tablespoons garlic-infused olive oil (ensure it’s made with oil and not whole garlic)
• 1 cup bell peppers (red and yellow) sliced
• 1 medium zucchini, julienned
• 1 cup carrots, sliced into thin rounds
• 2 cups baby spinach
• 2 tablespoons gluten-free soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• Salt and pepper to taste
• Cooked rice or quinoa, for serving

Garnishes:

• Sesame seeds
• Chopped green tops of scallions (green part only, avoiding the white part, as it is high in FODMAPs)

Equipment Needed

• A sharp knife
• A cutting board
• A large non-stick skillet or wok
• A spatula or wooden spoon
• Bowls for prep and serving
• A pot for cooking rice or quinoa

Preparation Steps

1. Prep Your Ingredients:

   • Begin by washing and slicing your vegetables. Thinly slice the bell peppers, julienne the zucchini, and slice the carrots into rounds. Set aside.
   • Cut the chicken breast into thin strips—it helps to freeze the chicken slightly for about 15 minutes, making slicing easier.

2. Cook the Rice/Quinoa:

   • Prepare the rice or quinoa according to package instructions. This typically takes about 15–20 minutes. Cook it while you make your stir-fry to save time.

3. Heat the Oil:

   • In a large non-stick skillet or wok, heat 2 tablespoons of garlic-infused olive oil over medium-high heat. Wait until the oil shimmers, indicating it’s hot enough to stir-fry.

4. Cook the Chicken:

   • Add the sliced chicken to the skillet in a single layer. Cook for about 5-6 minutes, stirring occasionally, until the chicken is golden brown and cooked through. Ensure it reaches an internal temperature of 75°C (165°F).

5. Add Vegetables:

   • Once the chicken is cooked, add the sliced bell peppers, zucchini, and carrots. Stir-fry for an additional 3-4 minutes, just until the vegetables are tender but still crisp.

6. Season the Stir-Fry:

   • Drizzle in the gluten-free soy sauce (or tamari) and rice vinegar. Toss everything together to ensure the chicken and vegetables are well-coated. Cook for another minute to allow the flavors to meld.

7. Finish with Spinach:

   • Add the baby spinach to the stir-fry. Stir until wilted, which should take about 1 more minute. Season with salt and pepper to taste.

8. Plate and Serve:

   • Serve the stir-fry over a bed of cooked rice or quinoa. Drizzle with sesame oil for added flavor. Garnish with sesame seeds and chopped green tops of scallions for a burst of freshness.

Tips for Success

• Ingredient Variations: Feel free to experiment with other low FODMAP vegetables like bok choy, kale, or green beans. Just ensure they are low FODMAP and fresh.
• Protein Alternatives: If chicken isn’t your preference, consider substituting with firm tofu or shrimp; both are low FODMAP options.
• Pre-plan Your Meals: Consider prepping your proteins and vegetables ahead of time. Marinate the chicken in the soy sauce and rice vinegar for added flavor an hour or a day in advance.

Nutritional Benefits

This low FODMAP chicken stir-fry is packed with nutrients. The chicken provides lean protein, while the vibrant mix of vegetables offers essential vitamins and minerals, including vitamin A from carrots, vitamin C from bell peppers, and iron from spinach. Moreover, using garlic-infused olive oil gives that essential flavor without the digestive distress associated with whole garlic.

Storage Suggestions

If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. Reheat the stir-fry in a skillet over medium heat until warmed through. Alternate heating methods include using the microwave, but be sure to cover it to avoid overcooking the vegetables.

Conclusion

This easy low FODMAP chicken stir-fry is perfect for beginner cooks who are looking for a simple yet delicious dish that adheres to dietary restrictions. With its straightforward preparation and minimal cooking time, you can have a wholesome meal on the table in less than 30 minutes. This recipe stands as a versatile base that caters to various tastes while ensuring that health and gastrointestinal comfort are at the forefront. Enjoy this satisfying and nutritious dish as part of your low FODMAP diet!