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Low-FODMAP teriyaki chicken stir-fry

5 from 1 vote
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.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 2 people
Calories: 410
Ingredients Method Notes

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

Method
 

  1. Start by preparing your chicken. Slice the chicken breasts thinly to ensure even cooking.
  2. In a separate bowl, whisk together low-sodium soy sauce, maple syrup, and ginger to create the teriyaki sauce.
  3. Sprinkle cornstarch into the sauce and mix well to avoid lumps. This helps in thickening the sauce during cooking.
  4. Heat up a large skillet or wok over medium-high heat. Pour in the garlic-infused olive oil and sesame oil.
  5. Once heated, add in the chicken slices. Cook until they’re no longer pink in the center and have a golden exterior.
  6. Toss in your bell peppers, carrots, and green beans.
  7. Stir occasionally to ensure even cooking and prevent any burns.
  8. Once veggies are nearly tender, pour your teriyaki sauce over the chicken and veggies.
  9. Continue to cook, stirring often, until the sauce thickens and coats the chicken and vegetables evenly.
  10. Once done, remove from heat.

Notes

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.
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.