20-minute chicken and vegetable stir fry (low FODMAP)
20 minutes • Gluten-free • Dairy-free • Low FODMAP • Serves 4 • This is my go-to recipe when I have to get dinner on the table in 20 minutes. The challenge is to get everything washed, chopped, sliced, and cooked in the time it takes to cook the rice—and it works! The end result is warm, delicious, comforting, and nutritious. You cook it in one pan so the clean-up is quick too. It’s a perfect weeknight meal. If you’re lucky enough to have some leftover, it makes a great breakfast or lunch stir-fried with an egg the next day.
Prepped and cooked in 20 minutes, this one-pan low FODMAP chicken and vegetable stir fry is a perfect weeknight meal.
Ingredients
1 cup jasmine rice (or whatever white rice you prefer—brown rice is great but takes longer to cook)
1 3/4 cups low FODMAP chicken broth (I like Whole Foods Organic 365 brand)
1 tablespoon butter or toasted sesame oil
1 1/2 pounds boneless, skinless chicken - cut into bite-size pieces
1/4 cup gluten-free, low sodium soy sauce (plus more for serving)
1-2 inch piece fresh ginger, grated (I like a lot of ginger in this recipe)
2 tablespoons garlic-infused olive oil
2 heads broccoli (florets only)
1 can sliced water chestnuts, drained
2 carrots grated
1 tablespoon corn starch or arrowroot
1/4 cup water
Peanuts (roasted and salted) - optional for serving
Directions
Put rice, chicken broth, and butter or toasted sesame oil in a saucepan. Bring to boil. Cover, and reduce heat to the lowest possible setting and cook for 20 minutes. (You may also cook your rice in water but the chicken broth adds protein and flavor to the rice that is quite wonderful.)
Meanwhile, cut chicken into bite-size pieces. Put in a bowl with soy sauce, ginger, and a good grinding of pepper and set aside.
Cut broccoli florets into bite-size pieces and grate carrots.
Heat 1 tablespoon of garlic-infused olive oil in a medium to large frying pan over medium-high heat. When oil shimmers add marinated chicken a few pieces at a time (so the pan stays hot while you’re adding the chicken). Make sure the chicken fits in the pan in one layer so it cooks quickly and doesn’t steam.
Cook until all chicken pieces are just cooked through (don’t overcook or it will get tough). The timing on this depends on how large your “bite-size” pieces are but it should only take a couple of minutes on each side.
Remove chicken from pan and set aside.
In the same pan, add 1 tablespoon of garlic-infused olive oil and heat. When the oil shimmers, add the broccoli and toss to coat broccoli with oil. Continue cooking until broccoli starts to soften (about 3-5 minutes). Add 1/4 cup hot water, cover, and let broccoli steam for a couple more minutes just until fork-tender but still bright green.
Add the chicken back to the pan with the grated carrots and water chestnuts. Heat through. Add another 1/4 cup hot water. When the sauce begins to boil, combine the cornstarch with a couple of tablespoons of cold water then mix it into the sauce. The sauce will thicken pretty quickly. If it gets too thick, add some very hot water.
Check the taste and add more soy sauce, and a good grinding of black pepper to suit your taste.
Divide the rice into bowls and spoon the chicken and vegetables over the top. Spoon on a little of the sauce from the pan and a sprinkling of roasted peanuts if desired.
Done. 20 minutes!
Eat and enjoy every bite because you can!
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