The Low-FODMAP Diet Cookbook by Sue Shepherd

Author:Sue Shepherd [Shepherd, Sue]
Language: eng
Format: epub
Publisher: The Experiment
Published: 2014-06-20T04:00:00+00:00

Chicken Fried Rice

SERVES 4

This recipe is more complex than regular fried rice. The sliced chicken and aromatic spices make it warmly comforting and satisfying. Those who don’t eat chicken can enjoy this recipe using thinly sliced well-pressed tofu, and the eggs can be left out if necessary. A sprinkling of crushed low-FODMAP nuts would be a nice touch.

2 cups (400 g) white or brown long-grain rice

2 teaspoons garlic-infused olive oil

2 teaspoons olive oil

1½ teaspoons Chinese five-spice powder

½ teaspoon ground cumin

1 heaping tablespoon grated ginger

1 pound (450 g) boneless, skinless chicken breasts, thinly sliced

1 large carrot, cut into matchsticks

½ cup (60 g) fresh or frozen peas

½ red bell pepper, seeded and cut into matchsticks

One 8-ounce (225 g) can bamboo shoots, drained

1 cup (80 g) bean sprouts

2 large eggs, lightly beaten

¼ cup (60 ml) gluten-free soy sauce

1 tablespoon toasted sesame oil

Cilantro leaves, to garnish

1. Cook the rice following package instructions until just tender. Drain well and chill, preferably for several hours or overnight.

2. Heat the garlic-infused oil and olive oil in a large frying pan or wok over medium heat. Add the five-spice powder, cumin, and ginger and cook until fragrant. Add the chicken and stir-fry until just cooked through, 4 to 5 minutes.

3. Add the carrot, peas, bell pepper, bamboo shoots, and bean sprouts and toss to combine. Make a well in the middle, add the eggs, and stir until the eggs are just cooked, breaking up the eggs as you go. Cook until the bell pepper and carrot are tender, then add the rice and toss to combine.

4. Just before serving, stir in the soy sauce and sesame oil. Sprinkle the cilantro leaves on top and serve immediately.

PER SERVING: 625 calories; 40 g protein; 13 g total fat; 3 g saturated fat; 84 g carbohydrates; 4 g fiber; 1051 mg sodium

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