Chicken & Veggie Stir-Fry with Rice Noodles
This quick and flavorful Chicken & Veggie Stir-Fry with Rice Noodles is a perfect weeknight meal, specially crafted to be low-FODMAP without sacrificing taste. It combines tender chicken, crisp vegetables, and slippery rice noodles in a savory sauce.
For 4 servings
Prepare all ingredients: Thinly slice the chicken breast. Julienne the carrot and thinly slice the red bell pepper. In a small bowl, whisk together the tamari, rice vinegar, maple syrup, grated ginger, salt, and pepper to create the stir-fry sauce. Chop the green parts of the spring onions.
Cook the rice noodles: Bring a pot of water to a boil. Add the rice noodles and cook according to package directions until al dente (usually 3-5 minutes). Drain immediately and rinse with cold water to prevent sticking. Set aside.
Cook the chicken: Heat 1 tablespoon of garlic-infused olive oil in a large wok or a non-stick skillet over high heat until shimmering. Add the sliced chicken breast and stir-fry for 3-4 minutes, or until cooked through and lightly browned. Remove the chicken from the wok and set aside.
Stir-fry vegetables: Add the remaining 1 tablespoon of garlic-infused olive oil to the hot wok. Add the julienned carrot and sliced red bell pepper. Stir-fry for 2-3 minutes until they are crisp-tender.
Combine and sauce: Return the cooked chicken to the wok with the vegetables. Pour in the prepared stir-fry sauce and add the fresh spinach. Toss continuously until the spinach has wilted, about 1-2 minutes.
Add noodles and finish: Add the drained rice noodles and chopped green parts of the spring onions to the wok. Toss everything together gently until the noodles are well coated with the sauce and heated through.
Serve immediately: Drizzle with toasted sesame oil just before serving. Enjoy hot.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Prep Ahead: Have all your ingredients chopped and measured before you start cooking (mise en place). Stir-fries cook very quickly, so you won't have time to chop as you go.
- 2High Heat is Key: Ensure your wok or pan is very hot before adding ingredients. This helps achieve that signature stir-fry char and prevents ingredients from steaming.
- 3Don't Overcrowd the Pan: Cook the chicken in a single layer or in batches if necessary. Overcrowding lowers the pan temperature and can lead to steaming instead of searing.
- 4Low-FODMAP Check: Always double-check your ingredient labels (especially for tamari and any pre-made sauces) to ensure they are certified low-FODMAP if you have strict dietary needs.
Adapt it for your goals.
Protein Swap
Substitute chicken with firm tofu (pressed and cubed) or shrimp for a different protein option. Adjust cooking times accordingly.
Vegetable BoostVegetable Boost
Add other low-FODMAP vegetables like sliced zucchini, bamboo shoots, or canned water chestnuts for extra crunch and nutrition.
Spicy KickSpicy Kick
For a touch of heat, add a pinch of red pepper flakes to the sauce or a dash of low-FODMAP chili oil at the end.
Why this is on our healthy list.
Low-FODMAP Friendly
Specifically designed to be low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, making it suitable for individuals with IBS or sensitive digestive systems.
Lean Protein Source
Chicken breast provides a significant amount of lean protein, essential for muscle repair, growth, and satiety, without excessive saturated fat.
Rich in Vitamins and Minerals
Packed with colorful vegetables like carrots, red bell peppers, and spinach, this dish offers a good source of vitamins A and C, iron, and fiber.
Frequently asked questions
If you are not following a gluten-free or low-FODMAP diet, you can use regular soy sauce. However, for gluten-free and low-FODMAP needs, tamari is the appropriate substitute.
