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Easy Low-FODMAP Chicken Stir-Fry Recipe for IBS-Friendly Dinners

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A quick and easy low-FODMAP chicken stir-fry designed to be gentle on the stomach while delivering bold, satisfying flavors. Perfect for IBS-friendly meals and busy weeknights.

Ingredients

Scale
  • 1 pound boneless, skinless chicken breasts, thinly sliced
  • 1 red bell pepper, sliced
  • 1 cup julienned carrots
  • 1 cup green beans, trimmed and halved
  • 2 cups baby spinach
  • 2 tablespoons garlic-infused olive oil
  • 3 tablespoons low-sodium tamari
  • 1 tablespoon rice vinegar
  • 1 teaspoon pure maple syrup
  • 1 teaspoon freshly grated ginger
  • 1 teaspoon toasted sesame oil
  • Salt and freshly ground black pepper, to taste
  • Optional garnish: 1 tablespoon chopped green parts of spring onion (green tops only), toasted sesame seeds

Instructions

  1. Slice chicken breasts thinly against the grain. Wash and slice the red bell pepper into thin strips, julienne the carrots, trim and halve the green beans, and rinse the baby spinach. Set aside.
  2. In a small bowl, whisk together tamari, rice vinegar, maple syrup, grated ginger, and toasted sesame oil. Taste and adjust seasoning if needed.
  3. Heat wok or large skillet over medium-high heat. Add garlic-infused olive oil and warm until shimmering but not smoking.
  4. Add sliced chicken in a single layer and sear undisturbed for about 2 minutes. Stir-fry for an additional 5 minutes until cooked through and lightly golden. Remove chicken to a bowl.
  5. In the same pan, add more garlic-infused oil if needed. Stir-fry red bell pepper, carrots, and green beans for about 5 minutes until tender-crisp.
  6. Return chicken to the pan with the veggies. Pour in the sauce and toss everything together for 1-2 minutes until well coated and heated through. Add baby spinach last, stirring just until wilted. Season with salt and pepper to taste.
  7. Serve hot, garnished with chopped green parts of spring onion and toasted sesame seeds if desired.

Notes

If the pan dries out or the sauce thickens too much, add a tablespoon of water or low-FODMAP broth to loosen the sauce. Avoid overcrowding the pan to keep chicken juicy and veggies crisp. Garlic-infused oil can be homemade by warming olive oil with garlic cloves and removing them before cooking.

Nutrition

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

Find it online: https://zoeplate.com/easy-low-fodmap-chicken-stir-fry-recipe-for-ibs-friendly-dinners/