My boyfriend said he was craving stir-fry, but we had been eating a lot of Asian cuisine lately and to mix it up, I decided to incorporate some pineapple juice and small oranges I had on hand.
As far as Fodmaps, Monash has tested broccoli (heads only) and they are safe at 3/4 cup so you can have more than one bite and actually feel satisfied!
Low Fodmap Pineapple-Orange Chicken Stir Fry
A sweet and citrusy twist on classic chicken stir fry.
Ingredients
Chicken & marinade
- 2 lb chicken breasts
- 6 oz pineapple juice
- Juice from 1/2 mandarin orange
- 3 tbsp gluten-free soy sauce
- 1 tbsp rice vinegar
- 1 tsp sriracha
- Salt & pepper to taste
Cooking
- 1 head broccoli, trimmed to just florets
- 1 1/2 tbsp canola oil, divided
- 3 oz water
To serve
- 3 cups white or brown rice
- 2 green onions, chopped (green parts only)
Instructions
Prep
- Mix marinade ingredients. Cut chicken into roughly 1" piece and toss in marinade. Place in fridge and marinade for at least four hours, preferably overnight.
Cook
- Cook rice according to directions.
- Heat pan (stainless steel is best) on medium-high heat and put 1/2 tbsp of canola oil in pan. Remove chicken from marinade and in two batches, cook chicken on medium-high heat until internal temperature of chicken reaches 165℉. Pour in another 1/2 tbsp of canola oil in between batches. Scrape up fond and incorporate into the stir fry mixture as the chicken cooks.
- Remove chicken from the pan and put 1/2 tbsp canola oil and 3 oz of water into the pan. Scrape up any remaining fond and stir as you add the broccoli florets. Cover and cook on medium heat until broccoli is cooked to desired crispness.
- Add chicken and rice to the pan. Dish out mixture and watch broccoli portions as you scoop into bowls - limit broccoli to 3/4 cup per serving.
- Top with green onions and serve.
Tried this recipe?Let us know how it was!