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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