Low-FODMAP teriyaki chicken stir-fry
Summary
Low-FODMAP teriyaki chicken stir-fry is the star dish for those seeking flavor without upsetting their gut. Imagine succulent chicken glazed with a savory teriyaki sauce, all while keeping it gut-friendly. Dive into this recipe and experience a culinary journey that’s both delectable and sensitive to your dietary needs.
Ingredients
- 2 chicken breasts, thinly sliced (about 500g)
- 1 cup of bell peppers, sliced (about 150g)
- 2 medium-sized carrots, julienned (100g)
- 1/2 cup green beans, trimmed (75g)
- 1/4 cup garlic-infused olive oil (60ml) (make sure it’s one without garlic bits)
- 1/4 cup low-sodium soy sauce (60ml)
- 2 tbsp maple syrup (30ml)
- 1 tbsp ginger, finely grated
- 1/4 cup green onions – green tops only (for garnish)
- 1 tsp sesame seeds (for garnish)
- 1 tbsp sesame oil (15ml)
- 2 tbsp cornstarch (30ml)
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
Serves 2
Nutritional Facts (per serving)
- Calories: 410
- Carbohydrates: 40g
- Protein: 35g
- Fat: 15g
- Fiber: 5g
- Sugar: 15g
How to Make the Low-FODMAP Teriyaki Chicken Stir-Fry
- Start by preparing your chicken. Slice the chicken breasts thinly to ensure even cooking.
- In a separate bowl, whisk together low-sodium soy sauce, maple syrup, and ginger to create the teriyaki sauce.
- Sprinkle cornstarch into the sauce and mix well to avoid lumps. This helps in thickening the sauce during cooking.
- Heat up a large skillet or wok over medium-high heat. Pour in the garlic-infused olive oil and sesame oil.
- Once heated, add in the chicken slices. Cook until they’re no longer pink in the center and have a golden exterior.
- Toss in your bell peppers, carrots, and green beans.
- Stir occasionally to ensure even cooking and prevent any burns.
- Once veggies are nearly tender, pour your teriyaki sauce over the chicken and veggies.
- Continue to cook, stirring often, until the sauce thickens and coats the chicken and vegetables evenly.
- Once done, remove from heat.
Tips for the Best Low-FODMAP Teriyaki Chicken Stir-Fry
- Always choose a garlic-infused oil that’s made without actual garlic bits, as they can add FODMAPs.
- You can experiment with other Low-FODMAP veggies like zucchini or spinach.
- For a spicier kick, consider adding a touch of chili oil or red pepper flakes. Just be sure they’re Low-FODMAP compliant.
- Using a wok can make stir-frying much easier, but a large skillet works just as well.
Serving Suggestions
- Serve your stir-fry over a bed of jasmine rice or quinoa for a fulfilling meal.
- Garnish with green onion tops and a sprinkle of sesame seeds to elevate its presentation and flavor.
- If you’re in the mood for some added crunch, consider serving with some Low-FODMAP friendly rice crackers on the side.
A Low-FODMAP teriyaki chicken stir-fry is not just a delightful meal; it’s a testament to the fact that dietary restrictions don’t equate to bland or boring food. With every bite, you’re treating your taste buds and being kind to your gut. The next time you find yourself yearning for a flavorful yet gut-friendly dish, you know what to whip up. Cheers to happy cooking and even happier eating!
FAQS
1. What is Low-FODMAP?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. A Low-FODMAP diet is recommended for people with certain gastrointestinal disorders, helping to reduce symptoms like bloating and stomach pain.
2. Why use garlic-infused olive oil instead of regular garlic?
Garlic-infused oil provides the garlic flavor without the FODMAPs, which come from the actual garlic bits. Always ensure the oil doesn’t contain any garlic fragments to stay compliant with the diet.
3. Can I replace chicken with another protein source?
Yes, you can use tofu, beef, or shrimp as alternatives, but ensure they are Low-FODMAP compliant and adjust the cooking times accordingly.
4. What other vegetables can I use in this stir-fry?
You can experiment with Low-FODMAP veggies like zucchini or spinach, but always ensure they’re compliant with your dietary needs.
5. How can I add more spice to the dish?
For a spicier kick, consider adding chili oil or red pepper flakes. Make sure any additions are Low-FODMAP compliant.
6. Can I prepare the teriyaki sauce in advance?
Yes, the teriyaki sauce can be made ahead of time and stored in the refrigerator for up to a week. Just give it a good stir before using.
7. What can I serve with the Low-FODMAP teriyaki chicken stir-fry?
Serve the stir-fry over jasmine rice or quinoa. You can also consider Low-FODMAP friendly rice crackers for added crunch.
8. How long does it take to make this dish?
From preparation to cooking, the dish takes about 35 minutes in total.
9. What are the nutritional facts for this stir-fry?
Each serving contains approximately 410 calories, 40g carbohydrates, 35g protein, 15g fat, 5g fiber, and 15g sugar.
10. Why is Low-FODMAP teriyaki chicken stir-fry a good choice for those with dietary restrictions?
This dish proves that dietary restrictions don’t mean sacrificing flavor. It offers a delectable taste while being sensitive to those with gastrointestinal concerns, ensuring they can enjoy a flavorful meal without discomfort.
Low-FODMAP teriyaki chicken stir-fry
Nutritions
Ingredients
- 2 chicken breasts thinly sliced (about 500g)
- 1 cup of bell peppers sliced (about 150g)
- 2 medium-sized carrots julienned (100g)
- ½ cup green beans trimmed (75g)
- ¼ cup garlic-infused olive oil 60ml (make sure it’s one without garlic bits)
- ¼ cup low-sodium soy sauce 60ml
- 2 tbsp maple syrup 30ml
- 1 tbsp ginger finely grated
- ¼ cup green onions – green tops only for garnish
- 1 tsp sesame seeds for garnish
- 1 tbsp sesame oil 15ml
- 2 tbsp cornstarch 30ml
Instructions
- Start by preparing your chicken. Slice the chicken breasts thinly to ensure even cooking.
- In a separate bowl, whisk together low-sodium soy sauce, maple syrup, and ginger to create the teriyaki sauce.
- Sprinkle cornstarch into the sauce and mix well to avoid lumps. This helps in thickening the sauce during cooking.
- Heat up a large skillet or wok over medium-high heat. Pour in the garlic-infused olive oil and sesame oil.
- Once heated, add in the chicken slices. Cook until they’re no longer pink in the center and have a golden exterior.
- Toss in your bell peppers, carrots, and green beans.
- Stir occasionally to ensure even cooking and prevent any burns.
- Once veggies are nearly tender, pour your teriyaki sauce over the chicken and veggies.
- Continue to cook, stirring often, until the sauce thickens and coats the chicken and vegetables evenly.
- Once done, remove from heat.
Notes
You can experiment with other Low-FODMAP veggies like zucchini or spinach.
For a spicier kick, consider adding a touch of chili oil or red pepper flakes. Just be sure they’re Low-FODMAP compliant.
Using a wok can make stir-frying much easier, but a large skillet works just as well. Serve your stir-fry over a bed of jasmine rice or quinoa for a fulfilling meal.
Garnish with green onion tops and a sprinkle of sesame seeds to elevate its presentation and flavor.
If you’re in the mood for some added crunch, consider serving with some Low-FODMAP friendly rice crackers on the side.
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