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Recipes Low FODMAP and Gluten Free Recipe - Chicken, chili & basil stir fry
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2 tsp five-spice powder

250g/9oz brown or white long grain or basmati rice or quinoa

1 tbsp sunflower oil

2 large boneless, skinless chicken breasts (about 225g/8oz each), cut into bite-sized chunks

flaked sea salt and freshly ground black pepper

2 red peppers, mixed colours, cut into strips

2-3 red chilies, deseeded (if preferred for less heat) and cut into long strips

3cm/1¼in piece fresh root ginger, peeled and cut into thin matchsticks

1 tsp cornflour

100ml/3½fl oz low FODMAP chicken stock

3 tbsp gluten free soy sauce

large handful basil leaves


First cook the rice. Put the five spice in the bottom of a medium pan over a low heat. Cook for about 3-4 minutes, or until you start to smell the aromas, then add the rice or quinoa along with a little salt and cook it according to the pack instructions.

Heat the oil in the wok with the heat turned up to high. Season the chicken pieces with salt and pepper and stir-fry for about 4-5 minutes, stirring occasionally, until golden-brown. Add the peppers, chilies and ginger, and cook for 2-3 minutes keeping the pan moving so nothing burns.

Place the cornflour in a small bowl with two teaspoons of cold water and mix to a smooth paste.

Add to the stir fry along with the stock and gluten free soy sauce and let the sauce bubble away for 1-2 minutes, or until it thickens slightly. Check that the chicken is cooked through. Remove from the heat.

The rice or quinoa should be cooked by now and so drain, season to taste with salt and pepper and then return to the pan to keep warm if necessary.

Spoon the rice or quinoa onto each serving plate. Spoon the stir fry between them and rip up the basil leaves to scatter over. Serve immediately.

Recipe adapted from: Good Food

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