Are you looking for quick dinner ideas that are both delicious and gut-friendly? This gluten-free low FODMAP chicken and vegetable stir-fry is the perfect solution! Packed with flavour and vibrant vegetables, this easy recipe is ideal for those following a low FODMAP diet or simply seeking healthy meals. It's surprisingly quick to make, perfect for busy weeknights, and requires minimal cleanup – a win-win! Homemade cooking doesn't have to be complicated, and this recipe proves it. This is one of the best recipes for those seeking delicious and healthy food options.
Ingredients:
- 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
- 1 tbsp olive oil
- 1 red bell pepper, thinly sliced (ensure it's ripe, as unripe peppers can be high in FODMAPs)
- 1 cup broccoli florets
- 1 cup carrots, peeled and thinly sliced
- 1/2 cup snow peas
- 1/4 cup gluten-free tamari or soy sauce (low FODMAP varieties available)
- 2 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 tsp grated ginger
- 1 clove garlic, minced (use sparingly, or consider a garlic-infused oil for lower FODMAP)
- 1/4 tsp red pepper flakes (optional)
- Cooked brown rice or quinoa, for serving (ensure it's a low FODMAP portion)
Instructions:
- Prepare the Chicken: Pat the chicken dry with paper towels. Season with salt and pepper.
- Stir-Fry the Chicken: Heat the olive oil in a large wok or skillet over medium-high heat. Add the chicken and cook until browned and cooked through, about 5-7 minutes. Remove the chicken from the wok and set aside.
- Stir-Fry the Vegetables: Add the bell pepper, broccoli, carrots, and snow peas to the wok. Stir-fry for 3-5 minutes, until the vegetables are tender-crisp.
- Make the Sauce: In a small bowl, whisk together the tamari or soy sauce, rice vinegar, sesame oil, ginger, minced garlic (or garlic-infused oil), and red pepper flakes (if using).
- Combine and Simmer: Return the chicken to the wok. Pour the sauce over the chicken and vegetables. Stir to combine and cook for another 2-3 minutes, until the sauce has thickened slightly and the chicken is heated through.
- Serve: Serve the stir-fry hot over cooked brown rice or quinoa.
Cooking Tips for Perfect Results:
- Don't overcrowd the pan: Cook the chicken and vegetables in batches if necessary to ensure even cooking and browning.
- Adjust the seasonings: Feel free to adjust the amount of red pepper flakes or other seasonings to your liking.
- Use fresh ingredients: Fresh vegetables will give the best flavor and texture.
- Prepare ahead: You can prep the vegetables ahead of time and store them in the refrigerator until you're ready to cook.
Variations:
- Add protein: Shrimp, tofu, or beef can be substituted for the chicken.
- Change up the vegetables: Feel free to add other low FODMAP vegetables like zucchini, mushrooms (in moderation), or green beans.
- Spice it up: Add a dash of your favorite low FODMAP hot sauce for an extra kick.
Nutritional Information (per serving, approximate):
This will vary depending on portion sizes and specific ingredients used. Use a nutrition calculator for a precise estimation based on your ingredients. Generally, expect this dish to be relatively low in calories, high in protein, and a good source of vitamins and minerals.
This gluten-free low FODMAP chicken and vegetable stir-fry is a fantastic example of how easy and delicious healthy eating can be. It’s a simple recipe, perfect for busy weeknights, and a great way to incorporate more vegetables into your diet. Enjoy!