Chicken Fried Rice: Low FODMAP and Gluten-Free
This is a “from scratch” recipe. But you can also produce great fried rice with leftovers.
Some leftovers that work well:
- 2 cups of cooked, leftover rice
- Leftover rotisserie chicken
- Leftover cooked chicken breasts or thighs
- Scraps of chives or garlic chives can be used in place of scallions
LOW FODMAP CHICKEN FRIED RICE RECIPE
MAKES: 4 servings
PREP TIME: 10 minutes
COOKING TIME: 30 minutes in rice cooker and/or oven, 5 minutes on the stove
INGREDIENTS
- 1 lb boneless, skinless chicken breasts
- 1 cup of white rice
- 3 large eggs, beaten
- 2 Tablespoons sesame oil
- 1 cup frozen cubed carrots (unthawed)
- 1/4 cup frozen peas (unthawed)
- 5 chopped scallions- green parts of the plant only
- Gluten Free Soy Sauce, to taste (4-5 tablespoons)
- Non-stick cooking spray
INSTRUCTIONS
1/ Prepare rice in rice cooker according to manufacturers‘ directions. If your rice cooker has a steamer tray, place the chicken breast(s) in the tray to steam while the rice cooks.
- If not using a rice cooker, cook the rice on the stove according to instructions on the package. While the rice cooks, roast the chicken breast(s) in a 350 degree preheated oven for 25-30 minutes, until fully cooked.
2/ Allow the cooked chicken to rest for 10 minutes, then cut into 1/2 inch cubes.
3/ While the rice and chicken cooks, preheat a large nonstick skillet over medium heat. When heated, spray with nonstick cooking spray and pour in the beaten eggs. Cook until the top surface of the eggs is dry. Roll up like an omelette and remove to a cutting board to cool. When cooled, cut into bite-sized slices.
4/ In the same skillet used for the eggs, heat up the sesame oil over medium heat.
5/ Cook the scallions, frozen carrrots and frozen peas in the oil for 3 minutes, stirring often. Then add cooked rice, eggs, chicken and soy sauce. Stir to incorporate the soy sauce evenly amongst the rice grains. When heated through, remove from heat and serve immediately.