Low FODMAP Shrimp Chow Mein
This low FODMAP shrimp chow mein dish is an excellent low calorie alternative if you’re looking for that takeout feeling, but want to ditch the cost and the extra calories.
It is quick and easy to make, which makes it perfect for a midweek meal. This recipe is also really easy to scale up or down if you’re looking to make loads of leftovers for lunches to take to work, or if you just want to make a single portion.
Low FODMAP noodles
Ok, so I will preface this entire recipe by saying that this recipe should really be using egg noodles. The dish is absolutely superb with them. If you’re not super sensitive to fructans or gluten, then Monash states you can eat 40 grams of egg noodles (for more info you can check out their FODMAP App). This recipe works out to be 45 grams of noodles for one portion, so it would barely be over the limit if you did choose to switch to egg noodles.
However, in this recipe we chose to use rice noodles. This is because rice is free from FODMAPs, and with the sauce and the cabbage in the dish, we have already included fructans. Don’t get me wrong. The recipe is still delicious with rice noodles, but it probably is better (and more traditional) with egg noodles. However, these are some of the sacrifices we have to endure on the Low FODMAP phase of the diet. Or maybe a better way to look at it is that these are some of the variations that we get to try out, with very pleasing results!
We eat a lot of dishes with chicken and beef. I love that this meal goes so well with shrimp. We really don’t so many dishes with shrimp as they tend to be super expensive. But in such a simple dish you really don’t need many of them. And lets face it, life would be boring if we didn’t treat ourselves every once in a while! That being said, chow meins are extremely versatile. You can put basically any protein you want to with this. Chicken is probably one of the more popular ones, and tofu works well if you’re looking to keep it vegetarian.
Low FODMAP veggies
As always with our Low FODMAP recipes, we try to incorporate a good deal of veggies to keep our meals healthy and keep up the fibre during this part of the diet. The best way to do this is to find a few different vegetables that are both low in FODMAP and/or come from different FODMAP groups. We decided on cabbage, carrot and red pepper for this particular dish. However, as I mentioned, like with the protein, you can be a little creative with the veggies if you like. Just make sure to stay within the limits set by Monash if you do wish to stray from this recipe!
Why not check out some of other Asian takeout inspired recipes?
Low FODMAP Shrimp Chow Mein
For the Chow mein
- 200 grams Frozen or fresh shrimp
- 180 grams Low FODMAP noodles (such as rice noodles)
- 100 grams carrots 2 medium
- 100 grams white cabbage
- 100 grams red bell pepper
- 1 tbsp garlic-infused oil
- 1 tbsp cooking oil
For the sauce
- 3 tbsp oyster sauce
- 2 tbsp soy sauce
- 3/4 tsp sesame oil
- 1/2 tbsp sugar
- 125 ml Low FODMAP Chicken stock
- 1/2 tbsp cornstarch
- 1 pinch MSG (Optional)
- In a medium bowl, whisk the oyster sauce, soy sauce, sugar, chicken stock, sesame oil, cornstarch and MSG (if using) until combined and set aside.
Cooking the dish
- Begin by slicing the carrots, and cutting the peppers and cabbage into strips and set aside.
- In a medium saucepan begin cooking the noodles according the the instructions on the package.
- In a medium frying pan heat the garlic-infused oil and add the shrimp, these will take about 5 minutes if frozen, but you only need to cook them until they are cooked through and pink.
- Meanwhile, in a large wok or frying pan, heat the cooking oil on a medium heat and add the carrots for 2-3 minutes until slightly softened.
- Add the cabbage in to the carrots and fry for a further 2 minutes.
- Finally add the pepper to the carrots and cabbage for 1 minute. Turn the heat to low.
- Add the cooked shrimp to the vegetables.
- Drain the noodles and add into the frying pan with the shrimp and vegetables. Pour over the sauce and bring the frying pan up to a medium heat again, stirring the sauce to coat the noodle mixture. The sauce should begin to thicken after a couple of minutes.
- Once the sauce has thickened, the dish is ready to be served! Divide between plates and garnish with some spring onion (green parts only!) if you like.