Dinner in 20 minutes? Sign me up! This yummy, filling stir fry is a great dinner option if you’re in a rush, or just fancy something quick. This chicken stir fry is so easy, anyone could make it! I find low FODMAP stir fries quite tricky to find in the store, most include high FODMAP ingredients such as garlic, onion, mushroom and broccoli. These are all things that can upset our IBS, so I came up with a recipe that should help keep your IBS symptoms low, but your satisfaction high!
This chicken stir fry has a really great balance of protein, carbs and fat. That means that this meal- which only took you 20 minutes- will keep you full for hours! I love this meal so much, and because it is so cheap and simple to make, I cook this at least once a week. Having leftovers is brilliant, because it is the easiest thing to heat up in the microwave the following day or throw back into the frying pan for a couple minutes. It also travels well- I’ve had this in my lunch box for several hours and then eaten it at work, still tasting as though it was freshly made!
Other things you could try adding to your chicken stir fry:
- Adding in some crispy fried tofu
- Drizzling over a spicy peanut sauce (recipe coming soon)
- Adding in peeled cucumbers
- Edamame
- Sesame seeds
- Crushed or chopped peanuts
- Thin strips of beef
Rice noodles are a great IBS gluten-free alternative to standard noodles. They are super light and easily to digest, making them perfect for a low FODMAP diet. The other ingredients in this chicken stir fry are also great for an IBS diet, and you don’t even notice that the garlic or onion are missing from this meal! I think that the seasonings used (gluten-free soy sauce and toasted sesame oil) are such a great pairing to this dish.
I love this sweet and sour sauce, it was actually only introduced to me recently. It is made of all natural ingredients which are all low FODMAP and IBS friendly. (Drop me a DM on Instagram if you’d like to know the brand). It is super light and doesn’t contain any preservatives like what you’d usually find in most store-bought sauces. I’m so excited for you to give this recipe a go, you won’t regret it, I promise!
Ingredients: (serves 3)
- 3 chicken breasts
- 5 tbsp low FODMAP sweet and sour sauce
- 2 handfuls spinach
- 1 red bell pepper
- 1 carrot, peeled into strips
- 2 handfuls beansprouts
- 1 packet rice noodles
- 4 tbsp gluten free soy sauce
- 1 tbsp toasted sesame oil
Method:
Step 1: wash and prepare your veggies.
Step 2: slice your chicken breasts into bite size chunks and fry on a high heat (15 mins until fully cooked)
Step 3: to a different pan, add your veggies and stir fry on high heat for 5 mins
Step 4: add your rice noodles to the veggies and fry for 3 mins
Step 5: add the soy sauce and sesame oil to the veggies and noodles. Mix and turn heat down.
Step 6: add your sweet and sour sauce to the chicken. Mix and turn onto low heat for the sauce to thicken.
Step 7: plate
This stir fry will keep for 3 days in the fridge, but is best served immediately.
Send your delicious stir fry photos to my Instagram page TheLazyLowFODMAP, I would love to see them! I hope you enjoy this recipe and send in any tips or discoveries below in the comment section!
