30-Minute Veggie Chicken “Pad Thai” (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Steps 1-6

This is a super good dinner that you can whip up in a jiffy. You can make it with Pad Thai noodles and call it Pad Thai, or you can make it with brown rice and call it “Pad Thai” as I did. It has all the flavors of traditional Pad Thai but with a bit more fiber from the brown rice. This recipe is quick to make so it’s a perfect weeknight meal. It has a wonderful crunch with the peppers, peanuts, and water chestnuts, and great flavor with the chicken, eggs, and rice. Toss this together, and enjoy it for dinner tonight—and lunch tomorrow!

Ingredients

1 cup (6.4 oz) cooked brown rice (or use 6 oz Pad Thai rice noodles or 2 cups of cooked spaghetti squash)

1/4 cup (2.9 oz) gluten-free soy sauce

3 tablespoons (2.6 oz) real maple syrup (substitute 1 tablespoon unsweetened peanut butter for lower carb version)

2 tablespoons (1.5 oz) rice vinegar

1/2 teaspoon (.03 oz) black pepper and 1/8 teaspoon (.01 oz) red pepper flakes (or to taste)

3 tablespoons (1.9 oz) toasted sesame oil (or olive oil)

3/4 pound (12 oz) ground chicken

1 tablespoon (.54 oz) fresh ginger, peeled and grated

1/3 (3 oz) red bell pepper, thinly sliced

1 can (8 oz) water chestnuts, chopped (omit for lower carb version)

2-3 eggs, beaten

1 cup (4.46 oz) mung bean sprouts

1/2 cup (.28 oz) chopped cilantro or Thai basil

4 green onions (.44 oz), chopped

1/3 cup (.99 oz) roasted peanuts, chopped

Directions

(1) Cook the rice or noodles: If you don’t have cooked rice on hand, you should get that going first. If you use brown rice, it will take about 50 minutes to cook. White rice will take 20 minutes. Rice noodles will take 7 minutes. Cook what you prefer (or what you have on hand) per package instructions. All will be equally delicious!

(3) Make the sauce: In a small bowl, combine the soy sauce, maple syrup, rice vinegar, black pepper, and red pepper flakes.

(3) Cook the chicken: Set a large skillet over medium-high heat. Add the oil and, once hot, add the chicken and cook, stirring around until is browned all over, about 5 minutes. Then add the ginger, bell pepper, and water chestnuts and cook until the bell pepper is just tender but still bright red, about 2 minutes. Add a pinch of red pepper flakes and the black pepper and stir and cook another minute.

(4) Add the rice: Add the cooked rice and the sauce, tossing to combine. Cook until the rice is warmed through and begins soaking up the sauce, about 1 minute.

(5) Add the eggs: Push everything to one side of the skillet and add the eggs to the other side. Let cook until the edges start to set, 1 minute. Then roughly scramble the egg and toss it with the rest of the ingredients in the pan. Remove from the heat.

(6) Finish: Add the bean sprouts, cilantro, and green onions, and toss again.

Make-ahead note: At this point, you may let everything cool and refrigerate if it will be more than an hour until you are ready to serve. For best flavor, reheat in a skillet on the stove but you can also reheat single servings in the microwave.

(7) Plate and serve: Serve warm topped with additional green onions, peanuts, chili flakes, and a squeeze of lime juice.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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