How to Build a Low FODMAP Stir Fry
Stir fry is one of my favorite weeknight dinners because it is so customizable and comes together in a snap! It’s also a great way to use up leftover veggies in the fridge…
Follow these five steps for dinner in no time!
Prep a stir fry sauce
Sauce is totally optional and can be omitted if you’re short on time! My basic sauce recipe starts with:
3 tbsp of soy sauce or tamari
1 tbsp of rice vinegar or lime juice
1/2 cup of water or low FODMAP stock
1 tbsp of corn starch
And has one or more of the following additions, if desired:
Grated ginger
Orange or lime zest
Tabasco or Cholula
OR grab FODY’s low FODMAP teriyaki sauce– it’s gluten, garlic and onion-free and can also be used as a marinade!
2. Choose a protein and cook it
Just about any protein works here (3-4 oz for women, 5-6 oz for men), but here are some options:
Chicken breast or thighs, diced
Flank steak or skirt steak, sliced
Firm tofu, cubed
Shrimp, rinsed and patted dry
Heat your pan over medium-high heat and add 2 tablespoons of oil. Grapeseed or other neutral oil works, but you can also use sesame oil for additional aroma! Cook for about 2 to 4 minutes until protein starts to look golden brown, and remove from pan. The protein doesn’t have to be cooked completely at this point.
3. Add aromatics and veggies
Wipe pan clean and start over with garlic or shallot-infused oil or coconut oil, and return to medium-high heat. Add aromatics such as fresh ginger or the green parts of green onions, and once you can smell them, add all the chopped veggies! Choose from the following low FODMAP vegetables– 1 1/2 cups of veggies per person:
Bell peppers
Carrots
Eggplant
Broccoli florets
Cabbage (not savoy!)
Spinach
Water chestnuts
Bok choy
Edamame (a great source of plant-based protein too!)
Green beans
Zucchini or summer squash
Bean sprouts
Pineapple (I know, I know, not a veggie, but it’s really good here)
Cook for about 8 to 10 minutes until veggies are tender, but not soggy. If the pan looks too dry, add a little water or stock to keep the veggies from burning.
4. Bring it all together
Once the veggies are cooked, add the protein back in, and stir to combine. If you are going to use a sauce you made ahead of time, push the protein and veggies to the sides of the pan, and pour the sauce in the middle. Once it bubbles and darkens, you can toss everything together.
5. Plate it!
Serve stir fried protein and veggies with 1/2 cup of brown rice, brown rice noodles or quinoa. Use pre-cooked or leftover grains to make this meal come together even faster! Trader Joe’s sells frozen/microwaveable brown rice and quinoa packets that are ready in 3 minutes, and Lotus Foods brown rice noodles are ready in 5 minutes!
Top with any of the following:
Fresh cilantro
Crushed peanuts
Sesame seeds
Chopped green onion tops
Tabasco or Cholula
Need more help with weeknight meals? Contact me to find out more about my 1-on-1 services!
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