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Quick Low-FODMAP Chicken Stir-Fry Recipe with Crispy Veggies Made Easy

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A quick and easy low-FODMAP chicken stir-fry with crispy veggies that is flavorful, gut-friendly, and perfect for busy weeknights or family meals.

Ingredients

Scale
  • 1 lb (450g) boneless, skinless chicken breasts, thinly sliced
  • 1 tablespoon garlic-infused olive oil (low-FODMAP safe, no garlic pieces)
  • 1 teaspoon freshly ground black pepper
  • 1/2 teaspoon kosher salt
  • 1 cup (100g) julienned carrots
  • 1 cup (90g) green beans, trimmed and halved
  • 1 cup (90g) red bell pepper strips
  • 1 cup (50g) bean sprouts (optional)
  • 3 tablespoons tamari (gluten-free soy sauce alternative, low-FODMAP friendly)
  • 1 tablespoon maple syrup or brown sugar
  • 1 tablespoon rice vinegar
  • 1 teaspoon toasted sesame oil
  • 1 teaspoon grated fresh ginger
  • 1 tablespoon water or low-FODMAP chicken broth
  • Optional garnishes: chopped green parts of scallions, toasted sesame seeds

Instructions

  1. Pat the chicken slices dry with paper towels. Season with salt and pepper.
  2. In a small bowl, whisk together tamari, maple syrup, rice vinegar, sesame oil, grated ginger, and water or broth. Set aside.
  3. Heat garlic-infused olive oil in a skillet or wok over medium-high heat until shimmering (about 1-2 minutes).
  4. Add chicken in a single layer and cook for 3-4 minutes per side until golden and cooked through. Cook in batches if needed. Remove chicken and set aside.
  5. In the same pan, add carrots and green beans. Stir-fry for 3 minutes until tender-crisp.
  6. Add red bell peppers and stir-fry for another 2 minutes.
  7. Return chicken to the pan. Pour sauce over everything and toss quickly to coat. Cook for 1-2 minutes until sauce thickens slightly and everything glistens.
  8. Turn off heat. Stir in bean sprouts if using. Sprinkle chopped green scallion tops and toasted sesame seeds on top.
  9. Serve immediately over steamed rice, quinoa, or low-FODMAP noodles.

Notes

Avoid overcrowding the pan to keep veggies crispy. Pat chicken dry before cooking for a nice sear. Keep veggies moving in the pan to prevent sogginess. Adjust sauce thickness by adding water or cooking longer. Use tamari for gluten-free and low-FODMAP safety. Reheat leftovers gently in a skillet to maintain crispness.

Nutrition

Keywords: low-FODMAP, chicken stir-fry, gluten-free, quick dinner, healthy, crispy veggies, gut-friendly, easy recipe

Find it online: https://junomeals.com/quick-low-fodmap-chicken-stir-fry-recipe-with-crispy-veggies-made-easy/