Low FODMAP Chicken & Veggie Stir-Fry

This Low FODMAP Chicken & Veggie Stir-Fry is quick, easy, and packed with flavour! Made with fresh veggies, tender chicken, and a delicious low FODMAP sauce, it’s perfect for a healthy dinner that’s gentle on the gut.

Low FODMAP Chicken & Veggie Stir-Fry

Prep Time: 15 minutes
Cook Time: 15 minutes
Serves: 4

Ingredients: 

• 2 tbsp garlic-infused olive oil
• 450g (1 lb) boneless, skinless chicken breast, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 zucchini, thinly sliced
• 1 cup green beans, trimmed
• 2 tbsp soy-free tamari or low FODMAP soy sauce
• 1 tbsp rice vinegar
• 1 tbsp maple syrup
• 1 tsp sesame oil (optional)
• 1 tbsp cornflour (mixed with 2 tbsp water)
• 1 tbsp sesame seeds (for garnish)
• 2 tbsp chopped spring onion (green tops only)

Method:

1. 1. Heat 2 tbsp garlic-infused olive oil in a large pan or wok over medium heat.
2. 2. Add 450g (1 lb) thinly sliced boneless, skinless chicken breast and stir-fry for 5–6 minutes until golden and cooked through. Remove and set aside.
3. 3. Add 1 red bell pepper (thinly sliced), 1 zucchini (thinly sliced), and 1 cup green beans (trimmed) to the pan. Stir-fry for 4–5 minutes until tender-crisp.
4. 4. Mix 2 tbsp soy-free tamari, 1 tbsp rice vinegar, 1 tbsp maple syrup, and 1 tsp sesame oil (optional) in a small bowl. Pour into the pan and stir.
5. 5. Add 1 tbsp cornflour mixed with 2 tbsp water. Stir until the sauce thickens slightly.
6. 6. Return the chicken to the pan and toss to coat everything in the sauce.
7. 7. Garnish with 1 tbsp sesame seeds and 2 tbsp chopped spring onion tops (green only).
8. 8. Serve with rice or quinoa for a full meal and enjoy!

Use our FODMAP Friendly App to find low FODMAP substitutes for any ingredient!