Quick & Easy Chicken & Broccoli Stir fry – Low FODMAP
Stir frying is a fabulous, midweek dinner option that is popular all over the world! It is fabulous for using up leftover vegetables that you’ve got in your fridge or even your freezer and it can be done with almost any protein! They can be done from start to finish in less that 30minutes and leftovers are great for lunch the next day too! Talk about versatile!
Now I know you’ve been seeing me do Low FODMAP recipes for a while now and the reason is that both our son & I have and IBS condition that requires us to eat Low FODMAP… and there are SOOOOO many people who do suffer from one of the many IBS conditions that eating a Low FODMAP Diet may assist. It can sometimes be a minefield trying to find recipes, let alone a butcher who understands food intolerances, and we don’t just understand it, we live it!
Here are some great tips for creating your stir fry and if you prefer an exact recipe, you will find the Chicken & Broccoli one below…
Choose a low FODMAP carbohydrate
- Brown or basmati rice
- Soba noodles
- Rice noodles
Choose from some low FODMAP veggies
- Bamboo shoots (1 C)
- Beans (12)
- Capsicum (1/2 C)
- Bok choy (1 C )
- Broccoli heads (1 C)
- Red or common cabbage (1 C)
- Carrot (Eat freely!)
- Zucchini (1/2 C)
- Japanse pumpkin (Eat freely!)
Choose a protein
- Nuts and seeds – cashews, peanuts, sesame seeds
Choose some low FODMAP flavour – experiment!
- Infused olive oil – Garlic, onion, lemon herb and chilli flavours are all available in the Cobram Estate Range
- Leek leaves
- Chilli (1 x 11cm)
- Oyster sauce
- Soy sauce
- Herbs – coriander, basil
- ‘FODMAPPED for you’ sells a Teriyaki and Sweet Chilli Stirfry sauce perfect too!
Chicken & Broccoli Stirfry – Low FODMAP
- 3 tablespoons tamari (gluten-free soy sauce) or soy sauce
- 2 tablespoons rice vinegar (not ‘seasoned’ rice vinegar, as that product contains sugar)
- 1 & 1/2 tablespoons brown sugar
- 1 tablespoon toasted sesame oil
- 1 tablespoon fresh ginger, minced
- 500g free range, boneless skinless chicken thighs, chopped into cubes
- Can also substitute chicken breasts
- 1 tablespoon olive oil
- If you want a garlic flavor, use garlic-infused oil instead
- 2 cups broccoli heads
- Try to avoid using the stalks, they are higher in FODMAPs
- However, if a little of the stalk gets in the dish, don’t panic as whole broccoli is still low-FODMAP in 3/4 cup servings
- 2 medium carrots, chopped into thin sticks
- Toasted sesame seeds, for garnish
- Combine tamari or soy sauce, rice vinegar, brown sugar, sesame oil, and ginger in a large resealable bag with the chicken.
- Put chicken in the refrigerator for 10 minutes to marinate. While marinating, prepare vegetables.
- When finished marinating, place a large frypan or wok over medium-high heat and add the 1 tablespoon of olive oil.
- When oil is warm, pour the chicken and marinade into the pan. Allow chicken to cook for about 5 minutes, stirring and turning as needed.
- Add broccoli and carrots to skillet and stir-fry until the ingredients are coated with sauce and the mixture is heated through.
- Serve immediately over steamed rice, garnished with sesame seeds