Low FODMAP Chicken Stir-Fry with Ginger & Scallion

Total time55 min

Prep time20 min

Cook time20 min

Low FODMAP Chicken Stir-Fry with Ginger & Scallion

Stir-fry is one of those weeknight meals that feels like a treat, and this ginger-forward version delivers bold, glossy flavors without any of the gut-unfriendly ingredients that usually sneak into takeout sauces. The trick here is garlic-infused oil, which brings that savory depth you'd expect from a classic stir-fry without the fructans that come with actual garlic cloves — all the flavor, none of the fallout. Scallion greens only (no white bulbs) keep things firmly in safe territory while still giving the dish that fresh, oniony lift. Tamari stands in for regular soy sauce, making this naturally wheat-free and easy to trust. The sauce — built from tamari, a splash of chicken broth, rice vinegar, and just a touch of maple syrup — thickens beautifully around the chicken and crisp-tender carrots, bell pepper, and bok choy. Everything comes together in about 30 minutes and serves four, so it's just as practical as it is satisfying. Spoon it over jasmine rice and finish with sesame seeds for a bowl that looks and tastes like it came from your favorite restaurant.

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Ingredients

4 servings

For the chicken

1½ lb boneless, skinless chicken breast, thinly sliced against the grain
Kroger Uncooked Boneless Skinless Chicken Breast Foster Farms Simply Raised Simply Raised Boneless Skinless Chicken Breast Fillets Simple Truth Natural Thin-Sliced Boneless and Skinless Chicken Breast Cutlets Signature Farms Boneless Skinless Chicken Breasts Value Pack - 3.5 Lb PERDUE FRESH CUTS Fresh Boneless Skinless Chicken Breast Strips Traypack - 1.25 Lbs
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2 tbsp tamari
1 tbsp cornstarch
1 tsp sesame oil

For the sauce

3 tbsp tamari
2 tbsp chicken broth
1 tbsp maple syrup
1 tbsp rice vinegar
1 tsp cornstarch
1 tsp sesame oil

For the stir-fry

2 tbsp garlic-infused oil
1 tbsp fresh ginger, peeled and finely grated
2 medium carrots, peeled and cut into thin matchsticks
1 medium red bell pepper, thinly sliced
Ingredient note
A serving of up to about 1/3 of a red bell pepper is low in FODMAPs. This recipe contains only about 1/4 of a red bell pepper per serving, making it likely Low FODMAP. If you prefer to always avoid red bell pepper, please tap it and change its rating to Red.
2 cups baby bok choy, halved lengthwise
Ingredient note
A serving of up to about 1 cup of bok choy is low in FODMAPs. This recipe contains only about 1/2 cup per serving, making it likely Low FODMAP. If you prefer to always avoid bok choy, please tap it and change its rating to Red.
6 scallions, green tops only, cut into 1-inch pieces
Ingredient note
The green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.

For serving

2 cups jasmine rice, uncooked
1 tbsp sesame seeds (optional)

Instructions

1
In a medium bowl, combine the sliced chicken with 2 tbsp tamari, 1 tbsp cornstarch, and 1 tsp sesame oil. Toss until every piece is evenly coated, then set aside to marinate for 15 minutes at room temperature.
2
While the chicken marinates, cook the jasmine rice according to package directions in a medium saucepan. Keep warm, covered, until ready to serve.

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