Low-FODMAP teriyaki chicken stir-fry

When you are on a low-FODMAP eating plan but want a fantastic chicken teriyaki dish, this is for you. Enjoy.

Serves: 4

Time to make: 30 mins

Hands-on time: 15 mins

Ingredients

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3 tablespoons reduced-salt soy sauce
¼ cup water
2 tablespoons rice wine vinegar
3 tablespoons brown sugarlight brown cane sugarX
1 ½ tablespoons garlic-infused oil
2 teaspoons crushed ginger
½ tablespoon cornflourcornstarchX
spray oil
500g skinless chicken breast fillets, fat trimmed, 2cm cubed
2 teaspoons sesame oil
2 medium carrots, cut in sticks
2 small courgettezucchiniXszucchini, summer squashX, cut in sticks
¼ cup finely chopped spring onion, green part only, plus extra for garnish (optional)
3 cups chopped bok choy
3 cups cooked brown rice, to serve
few grinds black pepper

Instructions

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1 In a small saucepan whisk together soy sauce, water, vinegar, sugar, oil, ginger and cornflour. Cook over medium heat, stirring occasionally, until thick.

2 While sauce thickens, heat a large non-stick wok over medium-high heat. Spray with oil and stir-fry chicken for 3-4 minutes, until golden brown and cooked through. Remove from wok and set aside.

3 Add sesame oil to wok. Stir-fry carrot and courgette for 2-3 minutes, until just tender. Add spring onion and bok choy and cook for a further minute.

4 Toss chicken through sauce. Serve chicken on rice with veges. Season with pepper and garnish with extra spring onion (if using).

Variations

Make it gluten free: Check soy sauce and cornflour are gluten free.

HFG tip

Commercial teriyaki sauces contain high-FODMAP ingredients.

Choose a clear garlic-infused oil that doesn’t contain garlic pieces.

What is the low-FODMAP diet?

The low-FODMAP diet is used by people with gastrointestinal disorders, such as Irritable Bowel Syndrome. While these recipes are suitable for everyone, the diet is restrictive and not suitable for people without these conditions.

Low-FODMAP spicy lentil soup
Low-FODMAP seared steak with maple mustard sauce and quinoa salad
Low-FODMAP spaghetti bolognese

All our low-fodmap recipes, plus more low-fodmap options

Nutrition Info (per serve)

Calories 535cal

Kilojoules 2240kJ

Protein 35g

Total fat 15g

–Saturated fat 3g

Carbohydrates 60g

–Sugars 15g

Dietary fibre 6g

Sodium 510mg

Calcium 110mg

Iron 3mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.