Healthy & Special Diets > Recipes for Specific Health Conditions > Recipes for Digestive Health > Low-FODMAP Recipes

Low-FODMAP Chicken and Vegetable Stir-Fry

A delicious and easy-to-make stir-fry that's gentle on the digestive system. This recipe uses low-FODMAP ingredients to create a flavorful and satisfying meal that won't cause digestive distress.

Prep Time
15 minutes
Cook Time
20 minutes
Servings
4
Ingredients
  • 500 g Chicken breast, boneless, skinless
  • 1 cup Broccoli florets
  • 1/2 cup Carrots, sliced
  • 1/2 cup Red bell pepper, sliced
  • 1/2 cup Green beans, trimmed
  • 2 Scallions, green parts only, chopped
  • 1 tsp Ginger, fresh, grated
  • 2 tbsp Soy sauce (tamari for gluten-free)
  • 1 tbsp Rice vinegar
  • 1 tbsp Sesame oil
  • 1 tbsp Olive oil
  • as needed Cooked white rice, for serving

Prepare the Chicken

Cut the chicken breast into bite-sized pieces. In a bowl, mix the chicken with 1 tablespoon of soy sauce, 1 teaspoon of sesame oil, and the grated ginger. Let it marinate for at least 10 minutes.

Stir-Fry the Vegetables

Heat the olive oil in a large wok or skillet over medium-high heat. Add the broccoli, carrots, red bell pepper, and green beans. Stir-fry for about 5-7 minutes, or until the vegetables are tender-crisp.

Cook the Chicken

Push the vegetables to one side of the wok and add the marinated chicken to the other side. Stir-fry the chicken until it is cooked through, about 5-7 minutes.

Combine and Season

Mix the chicken and vegetables together. Add the remaining soy sauce and rice vinegar to the wok. Stir-fry for another 1-2 minutes, until everything is well combined and heated through.

Garnish and Serve

Garnish with chopped scallions. Serve hot over cooked white rice.

Nutrition Facts Estimated per 100g of product

(Note: These values are approximate and will vary based on specific ingredients and portion sizes.)

  • Calories: 120-150
  • Protein: 15-18g
  • Fat: 4-6g
  • Carbohydrates: 5-8g
  • Fiber: 1-2g

Other Important Considerations for Nutrition

  • This recipe is low in FODMAPs, making it suitable for individuals with IBS or other digestive sensitivities.
  • Be sure to use tamari instead of soy sauce for a gluten-free option.
  • Adjust the amount of soy sauce to your preference.

← Low Sodium Turkey and Vegetable Stir-Fry Low-FODMAP Salmon with Roasted Asparagus and Potatoes →

FAQ

  • Can I use other vegetables in this stir-fry?

    Yes, you can use other low-FODMAP vegetables like spinach, bok choy, or zucchini. Avoid high-FODMAP vegetables like onions and garlic.
  • Can I use a different protein source?

    Yes, you can substitute the chicken with tofu or shrimp. Ensure they are properly cooked before adding them to the stir-fry.