Low FODMAP Stir Fry with Ginger Chicken and Homemade Hoisin Sauce

Store-bought sauces are a minefield for IBS. In fact, most contain onion, garlic, or other high FODMAP ingredients that can send your gut into a spin. For a long time I avoided making my own because it seemed like too much effort. Then I realized it takes about two extra minutes to pull out the food processor and I have never looked back. Not only is it quicker than I thought, but homemade sauces taste so much better than store-bought anyway. This low FODMAP hoisin sauce is one of my absolute favourites.

This low FODMAP stir fry is exactly the kind of dinner I throw together on a weeknight. Simply grab whatever vegetables are in the fridge, add a starch, add some flavour, and you are done. The vegetables listed below are just a suggestion. For example, bok choy, zucchini, green beans, and kale all work perfectly. Basically, whatever you have on hand will do.

Ingredients

Hoisin Sauce

1 lbs skinless, boneless chicken thighs

Stir-fried Quinoa 

• 1/2 cup quinoa, dry
• 1 1/4 cup water
• 2 tablespoons garlic-infused oil, shallot-infused oil or sesame oil, divided
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 2 carrots, peeled and diced
• 1 cup broccoli florets, diced really finely without stems
• small handful green onion, green tops only, diced
• 1.5 tablespoons soy sauce or more, to taste
• 1.5 tablespoons rice vinegar or more, to taste
• black pepper to taste

Instructions

Add all hoisin sauce ingredients to a food processor and process until mixed thoroughly. 

Marinate the chicken: place chicken thighs in a baking dish. Pour over hoisin sauce, enough to cover. Set aside any extra. Cover dish and place in refrigerator to marinate  for a minimum of ten minutes, up to overnight.

Heat oven to 375 degrees Fahrenheit. Remove marinated chicken from refrigerator and remove cover. Place in heated oven. Bake for 35 minutes or until internal temperature reaches 165 degrees Fahrenheit.

Add water and quinoa to saucepan and bring to a boil over high heat. Reduce to low and simmer until cooked, 10-12 minutes. Alternatively, you can use a rice cooker and not have to watch it! Set aside.

Heat 1 tablespoon off oil in a frying pan over medium heat. Add vegetables (except green onion) and cook until soft, about 3 minutes. Increase heat to  medium/high and add cooked quinoa and remaining tablespoon of oil. Cook for a couple of minutes, stirring continuously. Flavour with rice vinegar, soy  sauce and black pepper. Give it a stir for a couple more minutes. Add green onion and stir one more minute. Remove from heat.

Serve chicken over quinoa and drizzle with additional hoisin sauce. Top with addition green onion, if desired.

Hoisin sauce recipe is adapted from Omnivore’s Cookbook.