serves 5
Time ~ 35 mins
~ low FODMAP ~ failsafe ~ low salicylate ~ low amine ~ dairy free ~ gluten free ~
Ingredients
300 g diced chicken, or 3 skinless thigh fillets (a)
75 g or 2 sticks celery (b)
150 g green beans (c)
170 g bean shoots
150 g red drumhead cabbage (d)
150 g green drumhead cabbage (d)
9 dark green tips of spring onions (e)
2 tbsp canola oil (f)
1 tbsp homemade cashew paste (g)
1 tbsp pure maple syrup
½ tsp salt
¼ tsp citric acid
200 g thick rice noodles (h)
Water
Moderate salicylate optional additions
1 carrot
Foodnotes
(a) Ensure very fresh meat (as instructed by dietician)
(b) Celery is low FODMAP at 75 g (FODMAP Friendly App, 2018)
(c) Green beans are low FODMAP at 14 beans (75 g, FODMAP Friendly App, 2018). Frozen green beans can be substituted for fresh green beans and used in the same way.
(d) Red and green drumhead cabbage are low FODMAP at 1 cup (~90 g, The Monash University Low FODMAP Diet App, 2018)
(e) Tip: re-grow spring onions
(f) Use canola oil that has no antioxidants (no 310-312, 319-321)
(g) Cashew paste (100% cashew) is low FODMAP at 2 tsp (10 g, FODMAP Friendly App). Commerical cashew pastes with lightly roasted cashews are moderate in amines.
(h) Only ingredient in rice noodles should be rice
Instructions
- Rinse celery and chop finely
- If using carrot (moderate salicylate), double peel and slice into thin strips
- Top and tail green beans if using fresh beans, and chop into small pieces
- Cut out hard stems of cabbage and chop finely
- Dice chicken
- Heat a wok with 1 tbsp canola oil on moderate-high heat.
- Add celery, carrot (moderate salicylate) and ¼ tsp salt. Cook for about 4 minutes until carrot and celery soften. Remove from wok.
- Heat 1 tbsp canola oil in wok, still on moderate-high heat. Cook chicken until sealed, about 4 minutes. If chicken is browning or sticking to the bottom of the wok, add a small amount of water.
- Return celery and carrot to the wok, along with green beans, cashew paste, maple syrup, citric acid, ¼ tsp salt. Stir until cashew paste is well distributed, then add 3 tbsp water.
- After a few minutes, add bean sprouts. Put the wok cover on and heat until water is simmering. Turn down heat and allow to steam until chicken is cooked through.
- Cook rice noodles according to packet instructions
- Rinse and chop or cut green tops of spring onions
- When chicken is cooked through, add red and green cabbage and green spring onions to the wok. Stir through and then steam for 5 minutes. Add additional water if necessary to stop stir fry sticking to the bottom of the wok
- Using scissors, cut rice noodles into small pieces, then drain and add to the wok and stir through
- As this meal contains meat, serve immediately or freeze immediately
Variations
- Beef strips instead of chicken
- Bamboo shoots (add at the same time as green beans)
- Sprouted mung beans (add at the same time as cabbage), limit to 50 g
- Peeled choko (add at the same time as celery), limit to 100 g
- Serve with long-grain or medium-grain white or brown rice instead of mixing in rice noodles
- Moderate amine: firm tofu instead of chicken or in addition to chicken
- Moderate amine: commercial cashew paste (100 % lightly roasted cashews)
- Moderate salicylate: peeled zucchini (add at the same time as green beans)
Personal notes
Stir fry is one of my favourite meals – relatively quick and always delicious. There are also so many variations depending on what is available at the shop/markets in a particular week. This recipe originally had chickpeas as well (as seen in the photo), but the GOS in chickpeas stacks with the GOS in cashew paste, so I have moved the chickpeas to a new recipe (White and Green Stir Fry). As there are so many vegetables that can be included, this stir fry can also be made vegetarian very easily – I have done this before and it works well. The recipe above (with carrot) is my favourite combination so far.
