Low Fodmap Fried Rice Recipes

September 10, 2023 Post a Comment

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Description

Fried rice is a popular dish that is easy to prepare and can be made in various ways. However, for those who have digestive issues, it can be challenging to find a fried rice recipe that is low FODMAP. The low FODMAP diet is a type of diet that is commonly prescribed for people with irritable bowel syndrome (IBS) and other digestive disorders. This diet eliminates certain types of carbohydrates that are difficult to digest, including fructose, lactose, and polyols. In this article, we will provide you with some delicious low FODMAP fried rice recipes that are easy to make and will help you stay healthy.

Prep Time

The prep time for these recipes varies depending on the recipe you choose to make. However, on average, it takes about 10-15 minutes to prepare the ingredients, and another 10-15 minutes to cook the rice.

Cook Time

The cook time for these recipes also varies depending on the recipe you choose to make. However, on average, it takes about 15-20 minutes to cook the fried rice.

Ingredients

For the basic low FODMAP fried rice recipe, you will need the following ingredients:

1 cup of cooked rice
2 eggs, beaten
1 tablespoon of olive oil
1/2 cup of diced carrots
1/2 cup of diced zucchini
1/4 cup of diced green onions (green part only)
1 tablespoon of soy sauce (gluten-free if needed)
1/4 teaspoon of black pepper

Equipment

To make low FODMAP fried rice, you will need the following equipment:

Large skillet or wok
Cutting board
Sharp knife
Measuring cups and spoons
Bowl for the beaten eggs

Method

Here are the steps to make low FODMAP fried rice:

Heat the olive oil in a large skillet or wok over medium-high heat.
Add the diced carrots and zucchini to the skillet and cook for 3-4 minutes until they are slightly softened.
Push the vegetables to one side of the skillet and add the beaten eggs to the other side. Scramble the eggs until they are cooked through.
Add the cooked rice to the skillet and stir everything together.
Add the soy sauce and black pepper to the skillet and stir until everything is well combined.
Add the diced green onions to the skillet and stir for an additional minute.
Remove the skillet from the heat and serve immediately.

Notes

To make this low FODMAP fried rice recipe even more flavorful, you can add some protein to it. Cooked chicken, shrimp, or tofu would be great additions. You can also add some chopped fresh herbs, such as cilantro or parsley, to add some extra flavor. If you don't have cooked rice on hand, you can use instant rice or cook some rice ahead of time and store it in the fridge until you're ready to use it.

Nutrition Info

Here is the approximate nutrition information for one serving of low FODMAP fried rice:

Calories: 270
Carbohydrates: 31g
Protein: 10g
Fat: 11g
Fiber: 3g
Sugar: 4g

Recipe Tips

Here are some tips to help you make the best low FODMAP fried rice:

Use a non-stick skillet or wok to prevent the rice from sticking to the pan.
Cook the rice ahead of time and let it cool completely before using it in the recipe. This will prevent the rice from getting mushy.
Use fresh vegetables for the best flavor. Frozen vegetables can be used, but they may have a slightly different texture.
Be careful not to overcook the vegetables, as they will become mushy.
If you're using cooked chicken, shrimp, or tofu, add it to the skillet after you've cooked the vegetables and before you add the rice.

Now that you know how to make low FODMAP fried rice, you can enjoy this delicious dish without worrying about digestive issues. Try different variations of this recipe by adding your favorite vegetables and protein sources. You can also experiment with different seasonings and sauces to create your own unique flavor profile. Happy cooking!