Low FODMAP Fried rice with Chicken
A fried rice is the perfect way to use up the weeks leftovers. This dish can be really flexible, and in reality you can add a bit of whatever you fancy, or have left in your fridge!
This low FODMAP fried rice is great for mid week meals when you are short on time and want something delicious, filling and easy. Not only that, but leftovers are perfect to take for lunch over the following days.
Using up your leftovers
This recipe is absolutely perfect to use up any leftovers you might have lying around. If you, like me, possess the skill to somehow make what is seemingly a very reasonable amout of uncooked rice into enough cooked rice to feed an army, then this recipe is fantastic to keep back some of your excess, unused rice. This rice is actually even better a couple of days later for this dish since it is a little drier and less sticky, and therefore perfect for frying! Perhaps you have some rice leftover from making our Low FODMAP Bibimbap.
For this recipe we also used a leftover chicken breast, since we decided to cook an extra batch earlier on in the week for a different meal. If you’re already cooking chicken then it this is a great recipe to prepare for in advance for an extra quick and easy meal if you know you are going to be short on time. That being said, you can of course cook these ingredients on the day, it’s just if you happen to have some leftovers then this is a great recipe to help use them up!
As we said, this fried rice recipe uses chicken as the main source of protein, which, coupled with the eggs makes for a satisfying meal that will keep you full for ages! However, if you prefer to use a different protein, or even a mixture to make more of a “special fried rice” then go for it. Common proteins used in this sort of dish are pork, beef and prawns (and of course chicken!).
You’ll be happy to know that meat and fish in general are the absolute perfect companions during the first phase of the Low FODMAP diet. This is because they do not contain carbohydrates, and therefore no FODMAPs! We opted for chicken in this recipe since it is very lean and is quite honestly the cheapest to buy right now. With food prices rocketing, we try to be mindful in our recipes to make sure they are reasonable for all!
Make it colourful with vegetables
We opted for a classic peas and carrots as you would usually find in a fried rice. Simple, colourful and cheap. However, in the theme of this recipe: feel free to use up any leftovers you have in your fridge! We all know what it is like to have bought too much fresh produce only to have half of it leftover when it’s about to go bad. Just remember to check with the Monash FODMAP App, or the FODMAP Friendly App to check any amounts of vegetables you can have according to the experts!
Low FODMAP Fried rice with Chicken
- 400 grams cooked rice
- 150 grams cooked chicken
- 3 eggs
- 30 grams frozen peas
- 100 grams carrots 2 medium
- 1 tbsp soy sauce
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 tsp vegetable oil
- spring onion (greens only) to garnish
- Cut the carrot into small pieces.
- Heat a pan over medium heat and add a teaspoon of oil.
- Fry the Carrots for a few minutes until softened. Push the carrots to the side and crack in the eggs.
- Scramble the eggs over medium heat for a few minutes until cooked.
- Add in the chicken and rice and soy sauce. Fry for a few minutes.
- Add in the frozen peas and fry until warm.
- Flavour with salt, pepper to taste. Sprinkle some spring onion (green part only) on top to garnish if you like!