low FODMAP chicken teriyaki with rice on a plate

Low FODMAP teriyaki chicken with rice

This recipe has been on my list to make for a long time and several of you have requested it. Today it is finally time to share the recipe for this low FODMAP teriyaki chicken with rice!

Teriyaki chicken was really one of my favourite recipes in my college days. I often made it with friends. We would buy a bottle of teriyaki stir-fry sauce in the supermarket, a bag of pre-cut vegetables, chicken and rice. The dish would be ready in no-time. Super simple, cheap and fast! 

For the low FODMAP version of this recipe I made a simple teriyaki sauce myself and cut the vegetables myself. Most bags of wok vegetables contain vegetables that are not low FODMAP. Yet this recipe is also on the table within 20 minutes, so it is still a quick & simple dish.

The ingredients of the low FODMAP teriyaki chicken

Below you can find the ingredients that I used for this recipe, options to replace them with and how to make this recipe vegetarian: 

  • Homemade teriyaki Sauce: I make this with 3 tbsp soy sauce, 1 tbsp rice vinegar, 1/2 tbsp brown sugar and a little bit of grated ginger. I use cornstarch to thicken the sauce. Use gluten-free soy sauce if you have to eat strictly gluten-free. For the low FODMAP diet, regular soy sauce with a little bit of wheat in it is no problem.
  • White rice: I use regular white rice, but you can use any kind of rice you like. This dish is also delicious with rice noodles or buckwheat noodles.
  • Chicken thigh: I use chicken thigh, because I think this has a little more flavour than regular chicken fillet, but you can also use regular chicken. Do you want to make this dish vegetarian? Then you can use Quorn’s pieces as a meat substitute.
  • Vegetables: this recipe is perfect for using up leftover vegetables. I use broccoli, bell pepper and oyster mushrooms. You can also replace the oyster mushrooms with canned mushrooms.
low FODMAP chicken teriyaki with rice on a plate
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low FODMAP chicken teriyaki with rice on a plate

Low FODMAP teriyaki chicken with rice


  • Author: Karlijn
  • Total Time: 20 min
  • Servings: 2 1x
  • Diet: Gluten Free

Description

A simple recipe for low FODMAP teriyaki chicken! With homemade teriyaki sauce. This recipe is ready within 20 minutes. Gluten-free and lactose-free.


Ingredients

Scale
  • 160 g (5.6 oz) white rice, uncooked
  • 200 g (7 oz) chicken thigh, in cubes
  • 150 g (5.3 oz) broccoli*
  • 200 g (7 oz) oyster mushrooms
  • 1 green bell pepper**
  • Optional: spring onion, the green part only
  • Optional: sesame seeds

For the teriyaki sauce

  • 3 tbsp soy sauce (use gluten-free soy sauce if you have to eat strictly gluten-free, for the low FODMAP diet this isn’t necessary)
  • 1 tbsp rice vinegar
  • 1/2 tbsp brown sugar
  • 1/2 tsp grated ginger
  • 1 tsp cornstarch

Instructions

  1. Boil the rice according to the instructions on the package. I always cook the broccoli in the same pan and add this to the rice when the rice needs 5 more minutes.
  2. Put the ingredients for the teriyaki sauce, except for the cornstarch, in a bowl en mix together. Add the cornstarch and stir until you have a smooth sauce.
  3. Clean the oyster mushrooms and the bell pepper and cut into pieces.
  4. Heat some oil in a pan and fry the chicken thigh until cooked. Season with pepper and salt.
  5. Add the oyster mushrooms and bell pepper and fry for a few minutes.
  6. Pour the teriyaki sauce in and heat for a few minutes.
  7. Drain the rice and broccoli and add the broccoli to the sauce.
  8. Divide the rice over two plates and put the sauce on top.
  9. Garnish with the green part of spring onion and sesame seeds.

Notes

*75 g broccoli per serving is a low FODMAP serving, so make sure to stick to the amount of broccoli used in this recipe.

**Bell pepper has been retested in 2022. Red bell pepper is low FODMAP up to 43 gram and green bell pepper is low FODMAP up to 75 gram per serving. If you are still in the elimination phase or know you don’t tolerate fructose well, I advise using green bell pepper.

  • Prep Time: 20 min
  • Category: Dinner
  • Method: Stir-fy
  • Cuisine: Asian

Keywords: low FODMAP chicken teriyaki, gluten-free chicken teriyaki, chicken teriyaki, chicken teriyaki with rice

low FODMAP chicken teriyaki with rice on a plate

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Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen. 

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1 Comment

  • Christine says:

    I am going to try this but I think the quantity of rice is way too much. I think you would allow about 60 to 70grams per person.

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