Low-FODMAP chicken and rice stir-fry with carrots and pak choi

Low-FODMAP chicken and rice stir-fry with carrots and pak choi: a mild pan dish with chicken breast, basmati rice, ginger, pak choi and soy sauce.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 450 kcal per serving
• Protein: 38 g
• Fat: 10 g
• Carbs: 48 g

Ingredients

• 150g chicken breast
• 1/2 tsp freshly grated ginger
• 1 large carrot
• 60g basmati rice
• 1 small head of pak choi
• 1 tsp sesame oil
• 1 tbsp soy sauce (or tamari for gluten-free)

Method

You’ll need: frying pan · grater

1. Cook the basmati rice according to the packet instructions and let the steam escape briefly.
2. Heat olive oil in a large frying pan and brown the chicken breast all over until golden brown and just cooked through.
3. Add the carrot and fry briefly until it softens but still has some bite.
4. Stir in the pak choi and freshly grated ginger and toss everything until the leaves wilt and the stalks stay crunchy.
5. Fold in the cooked rice and season with the soy sauce and sesame oil until everything is evenly mixed.
6. Serve hot straight away.

Good to know

A dish like this is just right when you want something simple and mild. Warm, filling and with no fuss.

Swaps

Chicken breast → turkey breast (similarly lean, similar protein content) Basmati rice → quinoa (more fibre and a little more magnesium) Sesame oil → extra virgin olive oil (not a seed oil, mostly monounsaturated fats) Soy sauce/tamari → coconut aminos (milder flavour, usually soya-free and gluten-free)

Allergens

Soy sauce contains soya and often wheat; tamari is an alternative if needed. Sesame oil is not suitable for people with a sesame allergy; usually well suited to children with mild seasoning, and fine during pregnancy as long as the chicken is cooked through.

Frequently asked questions

Is pak choi usually low in FODMAPs compared with other cabbages?

In normal portions, pak choi counts as fairly low in FODMAPs, unlike many other types of cabbage. As always, the amount and your personal sensitivity matter.

Which nutrients are in carrots?

Carrots mainly provide beta-carotene, a precursor of vitamin A. They also contain smaller amounts of potassium and fibre.

What does ginger add nutritionally to this dish?

Ginger contains essential oils and plant compounds such as gingerols. In the kitchen, what matters here is mainly the small, aromatic amount. It adds a fresh heat.

Is soy sauce suitable for a low-FODMAP diet?

Small amounts of soy sauce are often fine, because fermentation breaks down some of its components. But it contains a lot of sodium, so it's worth using it with care.

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