Low-FODMAP Chicken Stir-Fry

About This Recipe

This stir-fry is designed for sensitive stomachs — tender chicken strips quickly wok-tossed with low-FODMAP vegetables like bell pepper, bok choy, and carrot in a garlic-infused oil (without the garlic pieces), finished with soy sauce and ginger. All the flavour of a classic stir-fry, none of the digestive distress.

Ingredients

Serves 2

• 300 gchicken breast, thinly sliced
• 1 mediumred bell pepper, sliced
• 2 headsbaby bok choy, quartered
• 1 mediumcarrot, julienned
• 2 tbspgarlic-infused olive oil
• 1 tbsptamari (gluten-free soy sauce)
• 1 tbspfresh ginger, grated
• 1 tspsesame oil
• 1 tsprice wine vinegar

Instructions

1. 1

   Sear the chicken

   Heat 1 tbsp garlic-infused oil in a wok over high heat. Add chicken slices and stir-fry for 3–4 minutes until golden and cooked through. Transfer to a plate.

2. 2

   Cook the vegetables

   Add remaining garlic-infused oil to the wok. Stir-fry carrot for 1 minute, then add bell pepper and bok choy. Toss for 2 minutes until crisp-tender.

3. 3

   Combine

   Return chicken to the wok. Add ginger, tamari, and rice wine vinegar. Toss everything together for 1 minute.

4. 4

   Finish

   Drizzle with sesame oil and serve over steamed jasmine rice.

Variations

• •

  Swap chicken for firm tofu for a vegetarian version.

• •

  Add bean sprouts and water chestnuts for extra crunch.

• •

  Vegetarian: swap the protein for roasted king oyster mushrooms, smoked tofu or cooked chickpeas — adjust seasoning slightly upward to compensate.

• •

  Spicier: add a finely chopped fresh chile or a teaspoon of crushed Aleppo/Urfa pepper to the aromatics for warm, layered heat instead of a single sharp hit.

Storage

Refrigerate up to 3 days. Reheat in a wok or microwave.

Frequently Asked Questions