Brown Rice Noodle and Veggie Stir Fry with Shrimp (LowFODMAP, gluten free) IBS Health Coaching from calmbellykitchen.com
Description
If you’re following a low FODMAP diet, brown rice is a great option for a filling and nutritious meal. Brown rice is a good source of complex carbohydrates, fiber, and essential minerals like iron and magnesium. In this article, we will share some delicious low FODMAP brown rice recipes that are easy to make and perfect for any meal of the day.
Prep Time and Cook Time
The prep time for these recipes varies from 5 to 15 minutes, while the cook time ranges from 20 to 40 minutes, depending on the recipe.
Ingredients
The ingredients you will need for these recipes include: - Brown rice - Low FODMAP vegetables (such as carrots, zucchini, bell peppers, spinach, and tomatoes) - Low FODMAP proteins (such as chicken, tofu, shrimp, and eggs) - Low FODMAP seasonings (such as garlic-infused oil, ginger, cumin, paprika, and turmeric) - Low FODMAP sauces (such as soy sauce, tamari, and vinegar) - Cooking oil (such as olive oil or coconut oil)
Equipment
To make these recipes, you will need basic cooking equipment, including a pot, a frying pan, a cutting board, a knife, and a spatula.
Method
Here are some of our favorite low FODMAP brown rice recipes: 1. Vegetable Fried Rice: Cook brown rice according to package instructions. In a frying pan, sauté low FODMAP vegetables (such as carrots, zucchini, bell peppers, and spinach) in garlic-infused oil. Add cooked brown rice, soy sauce, and scrambled eggs (optional). Stir-fry for a few minutes until everything is hot and well-combined. 2. Chicken and Vegetable Rice Bowl: Cook brown rice according to package instructions. In a frying pan, sauté low FODMAP vegetables (such as bell peppers, spinach, and tomatoes) in olive oil. Add diced chicken and season with cumin, paprika, and turmeric. Stir-fry until the chicken is cooked through. Serve over brown rice. 3. Shrimp and Vegetable Stir-Fry: Cook brown rice according to package instructions. In a frying pan, sauté low FODMAP vegetables (such as bell peppers, spinach, and zucchini) in garlic-infused oil. Add shrimp and season with soy sauce and vinegar. Stir-fry until the shrimp is cooked through. Serve over brown rice.
Notes
When cooking brown rice, it’s important to follow the package instructions carefully to ensure that it cooks evenly and doesn’t become mushy. You can also add some herbs or spices to the cooking water to add flavor to the rice. If you’re using canned vegetables or sauces, make sure to check the label for any high FODMAP ingredients.
Nutrition Info
Brown rice is a nutritious and low FODMAP food that is rich in complex carbohydrates, fiber, and essential minerals like iron and magnesium. These recipes provide a balanced combination of protein, vegetables, and healthy fats that are perfect for a low FODMAP diet.
Recipe Tips
To add some variety to these recipes, you can try using different low FODMAP vegetables or proteins. You can also experiment with different sauces and seasonings to find your favorite flavor combinations. To save time, you can cook a large batch of brown rice at once and store it in the fridge for up to a week. Simply reheat it in the microwave or on the stove when you’re ready to eat.
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