Low FODMAP fried rice
Fried rice, I love it! When I stayed with a host family in Vietnam for six weeks in 2014, this was my breakfast almost every day. Admittedly, after eating this every morning for six weeks, I was happy to eat something else again. But eating this low FODMAP fried rice every now and then is delicious!
What is fried rice?
Fried rice is, as the name suggests, cooked rice that is fried afterwards. This dish is often made from leftover rice that is fried in a wok or skillet. This makes the rice wonderfully crispy.
In the household where I stayed in Vietnam at the time, the leftover rice from the night before was used in the morning to make fried rice for breakfast.
Usually the rice is mixed with eggs and you can also add different kinds of vegetables and a protein source, if you wish, such as chicken or shrimp.
Fried rice can be eaten as a main course, but is also a perfect side dish.
This time I made a simple basic recipe for low FODMAP fried rice, which you can vary with.
How to make the perfect low FODMAP fried rice
You have to know how to prepare fried rice successfully. Therefore, I have a few tips for the most perfect fried rice:
- Make sure you use rice that has been cooked the day before and that is cold. Making fried rice with warm rice does not work. Then it becomes a sticky mess.
- Suddenly craving fried rice, but don’t have cooked rice? Then you can boil some rice, drain and let it cool for a while.
Then spread it out on a baking sheet, cover it with cling film and put the baking sheet in the freezer for about 15 minutes or in the fridge for about 30 minutes.
- Do not use sticky rice or sushi rice, but choose a long grain type of rice. For example basmati rice or pandan rice. This rice will not stick so quickly.
- Rinse the rice with cold water before cooking it.
- Use butter instead of oil. Oil is often used to fry the rice. I prefer to use butter, because it browns the rice nicely.
- Make sure your wok or pan is hot before adding the butter. Fry the rice over high heat.
Fried rice variations
My recipe is a basic recipe for fried rice with only egg and some vegetables, but you can of course vary with this dish. A few ideas:
- Fried rice with more vegetables: in addition to the carrot and green beans, add other low FODMAP vegetables to your rice.
For example red bell pepper (up to 43 grams per serving), green pepper (up to 75 grams per serving), or pak choi (note: not to be combined with green beans, because both contain sorbitol, so choose 1 of the 2).
- Fried rice with chicken: fry some chicken thigh or chicken breast in cubes in a separate pan while you prepare the fried rice. Cut the chicken into small pieces and stir it into the rice.
- Fried rice with shrimp: fry shrimp in a separate pan while you make the fried rice. Stir this through the rice.
- Fried rice with tofu: you can already find this recipe on the blog.
Low budget recipe
This recipe is a low-budget recipe. At the time of publication, you pay approximately this amount for this dish (calculated with products purchased at Albert Heijn, in the Netherlands):
- Basmati rice, pack 400 grams: €1.79
- Green beans, pack 500 grams: €0.89
- Free-range eggs, 10 pieces: €1.99
- Scraped carrots, 300 grams: €1.00
- Spring onion, a bunch: €0.65
- AH soy sauce, 250 ml: €2.15
Total: €8,47 / €2.12 per serving
From the pantry: butter.
I included a whole carton of eggs and a bottle of soy sauce with the costs of the ingredients. Chances are that if you already have this at home, then the costs will be even lower.Print
A basic recipe for low FODMAP fried rice with egg and vegetables. Easy to make, vegetarian and delicious as a main or side dish.
- 400 g (2 cups) basmati rice (or another long-grain rice), measured uncooked
- 200 g (7 oz) green beans
- 2.5 tbsp butter
- 2 eggs, scrambled
- 2 tbsp lactose-free milk
- 200 g (7 oz) carrots, in thin slices
- 3 stalks of spring onion, the green part only, in rings
- 3 tbsp soy sauce (use gluten-free soy sauce if you have to eat strictly gluten-free)
- Make sure you have cooked the rice a day in advance and that it has cooled down well. Didn’t cook rice beforehand? Then see the tips above this recipe.
- Clean the green beans by cutting off the ends. Cut into small pieces.
- Bring a pan of water to the boil and add the green beans with a pinch of salt. Boil for 6 minutes and drain. Set aside.
- Heat 1/2 tbsp butter in a wok or large frying pan.
- Beat the eggs in a bowl with the lactose-free milk and beat well.
- Add the eggs to the pan and keep stirring continuously until you have scrambled eggs.
- Place the scrambled eggs in a bowl and set aside.
- Add another tablespoon of butter to the pan and heat the pan until the butter has melted.
- Add the green beans and carrots and cook for about 5 minutes until the vegetables are tender.
- Add the final tablespoon of butter to the pan and wait until it has melted.
- Add the rice, soy sauce and spring onion to the rice and mix very well.
- Increase the heat slightly and cook the rice for about 4 minutes, stirring frequently.
- Finally add the scrambled eggs and stir everything together.
- Serve right away.
Store: the fried rice stays good for 3-4 days. Keep it in the fridge and store it in a closed container.
- Prep Time: 5 min
- Cook Time: 15 min
- Category: Dinner
- Method: Frying
- Cuisine: Asian
- Serving Size: 1 serving (1/4 of the recipe)
- Calories: 483
- Fat: 10
- Carbohydrates: 83
- Fiber: 5
- Protein: 14
Keywords: low FODMAP fried rice, fried rice, egg fried rice, vegetarian fried rice
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