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!

1. 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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