Thai pineapple fried rice (low FODMAP)

60 minutes • Gluten-free • Lactose-free • Low FODMAP • Serves 4 • To carry on our Thai themed dishes, we have developed an amazing Thai pineapple fried rice that is hearty, fresh, colorful, delicious, and easy to make. The perfect combination!

Ingredients: Rice

1 cup uncooked short-grain brown or mixed wild rice

1 teaspoon toasted sesame oil

1 3/4 cups water or low FODMAP chicken broth (I like Whole Foods Organic 365 brand)

1 tablespoon butter

Pinch of salt

Ingredients: Chicken

2 large boneless skinless chicken breasts, cut into small bite-size pieces

2 tablespoons gluten-free low sodium soy sauce

Pinch red pepper flakes

2 tablespoons toasted sesame oil

2 teaspoons chili powder

2 teaspoons Smoke N Sanity Essence of Garlic Salt (use code IBSGC10 for 10% discount)

Fresh ground black pepper

Ingredients: Veggies and fried rice

1 tablespoon toasted sesame oil

1 ½ cups fresh cubed pineapple

1/2 tablespoon freshly grated ginger

1 bunch green onions (green part only) chopped

1 red bell pepper, diced

3 cups thinly-sliced red cabbage

1/2 cup shredded carrots

1/2 cup frozen shelled edamame

1 tablespoon chili powder

2 tablespoons gluten-free low sodium soy sauce, plus more to taste

1/3 cup coarsely chopped peanuts

For serving: Fresh cilantro, extra green onions, and, extra peanuts, coarsely chopped.

Directions

To make the rice: Add rice and toasted sesame oil to a medium pot and place over medium heat. Toast rice for 2 minutes with the oil to enhance the flavor and texture. After 2 minutes, add water or broth and salt and stir. Allow water to come to a boil, then turn heat to low, cover, and cook for 45-55 minutes. Remove from heat and allow to sit in pan covered for 10 minutes, then fluff with a fork. The rice should be slightly chewy but still soft.

While the rice cooks, you can chop and prep your chicken and veggies. Cut up the chicken, combine with the soy sauce and red pepper flakes, set it aside in the fridge until the rice is close to being done. Cut pineapple and cut or grate veggies as indicated

To cook the chicken: Heat sesame oil in large frying pan. Add chili powder and cook for about a minute to bloom the seasoning. Cook chicken in one layer in your pan over high heat. While cooking, sprinkle on the essence of garlic salt, and a few grinds of black pepper, Cook until JUST cooked through to maintain tenderness. When all chicken is cooked, set aside and keep warm while you cook the veggies.

Wipe clean the same large skillet you used to cook the chicken, then add in 1 tablespoon of toasted sesame oil and place over medium-high heat. Add in pineapple, ginger, green onion, and red bell pepper. Saute for 4-6 minutes until pineapple starts to turn slightly golden brown on the edges.

Next add in the remaining veggies: red cabbage, carrots, and edamame. Saute for 3-5 more minutes, stirring frequently. Transfer all of the veggies to a large plate or bowl and keep warm.

Now it’s time to fry up the rice! Add the remaining 1 tablespoon of toasted sesame oil to the same pan and place over medium heat. Add in your cooked rice and saute, stirring frequently for 2-4 minutes. Add soy sauce and stir to combine. Taste and adjust seasonings as necessary.

Serve in bowls with the rice, chicken, and veggies, garnished with cilantro, green onions, and additional chopped peanuts.

Eat and enjoy every bite because you can!

Pro Tip: Make the rice ahead to save time. Change it up and make this with our best coconut rice instead of brown rice. You can also be creative with the vegetables if you want more carrot or you want to add water chestnuts for example.

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