Chicken & Vegetable Fried Rice

A Low FODMAP, flavorful, hearty, protein-packed, asian-inspired dish!

Makes 1 serving

Ingredients:

• 1/2 a red bell pepper, chopped
• 1/4 cup chopped carrots
• 1 cup chopped spinach
• 1 egg
• 1 egg white
• 1 cup white rice (I prefer frozen pre-cooked rice, it gets crispier)
• garlic infused olive oil
• 2 tbsp soy sauce (tamari or coconut aminos for GF)
• paprika
• red pepper flakes
• salt & pepper
• basil & cilantro to garnish
• sesame seeds
• 4 oz chicken breast (optional)

Using a medium sized pan, turn your stove onto medium heat. Sauté your red bell pepper, carrot & spinach in 1tbsp garlic olive oil. Once soft, add 1 cup of cooked white rice to the pan (I use frozen pre-made rice). Season your rice with salt, pepper, red pepper flakes and paprika to taste. Add another tbsp of garlic olive oil and 1 tbsp soy sauce to your rice. Cook for 5 minutes, stirring frequently (or until rice is no longer frozen).

Push your rice and vegetables to the outer edges of your pan, creating an empty circle in the middle of the pan. Crack one egg in the center, and give it a quick scramble. Stir in your rice/vegetables to combine it with the egg. Evenly flatten your fried rice to fill the entire pan. Pour your egg white over the flattened rice.

Add a drizzle of garlic olive oil and 1 more tbsp of soy sauce to the rice “pancake” and crank your heat up to medium high. Allow the rice to get golden brown on the bottom. Using a spatula, check the under side of your rice frequently to make sure it does not burn. Once golden brown, flip your rice over and flatten it to fit the entire pan. Allow your fried rice to cook for an additional 2 min (get it as crispy as you’d like). Give it a good mix and plate it up.

Add sesame seeds, chopped basil & cilantro to garnish. Chicken breast is optional and a great way to add more protein to your meal. A Low FODMAP serving of soy sauce is 2tbsp, if you would like to save a bit of the soy sauce for when you plate it, I suggest using the soy sauce sparingly when you are cooking your fried rice.

This Low FODMAP take on fried rice has been my saving grace since I was put on the diet by my GI doctor back in December. The fried rice is so flavorful and has become one of my favorite dinners to cook, Low FODMAP diet or not.