Lately I’ve found I have become quiet boring with my FODMAP meals, sticking to the same (albeit, delicious) meals every week. A New Year’s Resolution was thus born of branching out and expanding my FODMAP-Friendly repertoire, particularly for mains. I figure that, hey, even if I don’t do it the whole year through, all new recipes are good recipes.
This recipe has been inspired by IBS Health and is just delicious, pure and simple.
Serves 2.
Ingredients
Ingredients (chicken)
- 4tsp maple syrup*
- 4.5tsp soy sauce*
- 450g chicken thighs
- 1tsp vegetable oil
Ingredients (sides)
- 150g brown rice.
- 1 head pak choy, sliced.
- 1/2 carrot, sliced.
- 1/2tsp vegetable oil.
- 2tsp maple syrup*
- 2tsp soy sauce*
Method
As always it sounds more complicated than it should. In reality, there are three steps: cook rice, cook chicken, stir-fry vegetables.
This is truly a delicious, and surprisingly light, meal no matter what you find. I added an extra half a tsp of soy sauce to the chicken sauce because I found it a little sweet with equal parts maple syrup and soy sauce, but play around until you find the combination you like! I found too that drizzling the leftover sauce (NOT the sauce used for the raw chicken!!) over the brown rice added some moisture.
I would heartily recommend this easy, quick and healthy low-FODMAP meal!
Happy eating!
FODMAPula.
*NOTE: at time of writing, the Monash low-FODMAP app stated that soy sauce and maple syrup are a “green light” (safe to eat) at 2 tablespoons and 1 tablespoon a serve, respectively. No higher levels for these foods have been tested, so please test your own tolerance.
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