Low-FODMAP teriyaki chicken stir-fry
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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Nutritions
Nutrition Facts
Low-FODMAP teriyaki chicken stir-fry
Amount per Serving
Calories
410
% Daily Value*
Fat
15
g
23
%
Carbohydrates
40
g
13
%
Fiber
5
g
21
%
Sugar
15
g
17
%
Protein
35
g
70
%
* Percent Daily Values are based on a 2000 calorie diet.
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
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.
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.
