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chicken stir fry on a bed of white rice on a plate with chop sticks.

Low FODMAP Chicken Stir Fry

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A quick, one-pan chicken stir fry with crisp vegetables and a savory garlic-free sauce.
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4 Servings
Author: Venessa Mandelkow
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Equipment

Ingredients

  • 1 pound boneless skinless chicken breasts cut into 1-inch cubes

Chicken Marinade:

Stir Fry Ingredients:

  • 4 teaspoons avocado oil or any high heat oil, divided
  • 1 medium red bell pepper cut into strips
  • 1 cup broccoli florets
  • 1 cup sugar snap peas
  • 15 ounces canned baby corn drained
  • 8 ounces sliced water chestnuts drained
  • 1 cup low FODMAP stir fry sauce (Note 2)

Toppings:

  • chopped green onion tops
  • sesame seeds

Instructions

  • Cut the chicken into 1-inch cubes and add to a zip-top bag with the gluten free soy sauce, rice vinegar, and cornstarch. Toss to coat and set aside.
  • Slice the red bell pepper, cut the broccoli into florets, and drain the baby corn and water chestnuts.
  • Heat a large skillet or wok over medium-high heat with oil. Add the chicken in a single layer and cook until lightly browned and cooked through to 165 degrees F. Transfer to a plate.
  • Add more oil to the pan, then add the bell pepper and broccoli. Cook until beginning to soften, then stir in the sugar snap peas, baby corn, and water chestnuts. Cook until crisp-tender.
  • Return the chicken and any juices to the pan. Pour in the stir fry sauce and stir to coat. Simmer briefly until slightly thickened.
  • Remove from heat and garnish with green onion tops and sesame seeds. Serve over rice, gluten free noodles, or enjoy plain.

Notes

Note 1: My favorite brand is San J gluten free tamari soy sauce. 
Note 2: Whip up a batch of homemade stir fry sauce or a garlic free option from the store. 
Low FODMAP Notes: Low FODMAP ingredient information is based on the  Monash University Food App and  FODMAP Friendly App testing results.

Nutrition Information

Serving: 1 ServingCalories: 592kcalCarbohydrates: 77gProtein: 42gFat: 13gSugar: 22g
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