Are you looking for quick dinner ideas that are both delicious and gut-friendly? Do you crave healthy meals that won't leave you feeling sluggish? Then look no further! This low FODMAP high protein chicken and veggie stir-fry is the perfect solution. Packed with flavor and nutrients, this easy recipe is ideal for those following a low FODMAP diet or simply seeking a healthy and satisfying meal. It's quick to prepare, making it perfect for busy weeknights, and the vibrant vegetables and lean protein will leave you feeling energized and satisfied. Let’s get cooking!
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 a small portion to remain low FODMAP)
- 1 cup broccoli florets
- 1/2 cup carrots, thinly sliced
- 1/4 cup snow peas
- 2 cloves garlic, minced (or use a low FODMAP garlic alternative like garlic-infused olive oil)
- 1/4 cup low sodium chicken broth
- 2 tbsp low FODMAP soy sauce (or tamari)
- 1 tbsp cornstarch
- 1 tsp grated ginger
- Sesame seeds (for garnish, optional)
- Fresh cilantro (for garnish, optional)
Instructions:
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Prepare the Chicken: In a small bowl, combine the chicken with 1 teaspoon of low FODMAP soy sauce and a pinch of ginger. Let it marinate for at least 15 minutes for maximum flavor. This step isn't strictly necessary, but it does enhance the taste.
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Stir-fry the Chicken: Heat the olive oil in a large wok or skillet over medium-high heat. Add the marinated chicken and cook until browned and cooked through, about 5-7 minutes. Remove the chicken from the wok and set aside.
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Stir-fry the Vegetables: Add the bell pepper, broccoli, carrots, and snow peas to the wok and stir-fry for 3-5 minutes, until they are tender-crisp.
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Make the Sauce: In a small bowl, whisk together the remaining low FODMAP soy sauce, chicken broth, cornstarch, and the remaining ginger.
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Combine and Simmer: Return the chicken to the wok. Pour the sauce over the chicken and vegetables. Bring to a simmer and cook for 1-2 minutes, or until the sauce has thickened.
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Serve: Garnish with sesame seeds and fresh cilantro (if using) and serve hot over rice (ensure it's a low FODMAP variety like white rice, cooked properly) or quinoa.
Tips for Success:
- Don't overcrowd the pan: Cooking the chicken and vegetables in batches ensures even cooking and prevents steaming.
- Adjust the seasonings: Feel free to adjust the amount of soy sauce and ginger to your liking.
- Add more veggies: Experiment with other low FODMAP vegetables like mushrooms (cremini or button) or zucchini.
Variations:
- Spicy Stir-Fry: Add a pinch of red pepper flakes for a spicy kick.
- Shrimp Stir-Fry: Substitute shrimp for the chicken.
- Tofu Stir-Fry: Use firm or extra-firm tofu for a vegetarian option.
Nutritional Information (per serving, approximate):
This will vary depending on the exact ingredients and portion sizes. Use a nutrition calculator for a precise breakdown based on your specific measurements. However, expect a meal relatively high in protein and fiber, with moderate fat and carbohydrate content.
This low FODMAP high protein chicken and veggie stir-fry is a simple yet satisfying meal that's perfect for a healthy and delicious weeknight dinner. The recipe is adaptable to your preferences, making it a versatile addition to your homemade cooking repertoire. Enjoy!