Hope you are having a GREAT week. I have been feeling a bit beat, on antibiotics (ugh!), but trying to keep it all in perspective and get over my BIG self! I have been doing lots of cooking this week which always makes me happy.
I love Asian inspired recipes so this recipe is a staple in my house. It’s quick, easy and kid and dietitian approved.
Soy sauce takes no time at all to infuse its savory flavor into meat, tofu, veggies or whatever you choose to season with it…so it’s a great last minute marinade to whip up. I love that you can get ginger minced up and ready to roll in recipes.
Love this mixture of sesame seeds, the black seeds add some color and dimension to this recipe.
Simply mix the soy sauce, sesame oil, ginger and some sesame seeds and you are good to go. If you need a bit of spice use some cayenne pepper (a small sprinkle) and/or some garlic. (FODMAP followers use a bit of garlic infused oil.) Here it is marinating…
I like to cut up the chicken into bite size pieces and stir fry up!
Then sauté some seasonal veggies and toss in a bag of brown rice (I use the Trader Joe’s microwave brown rice–ready in 3 1/2 minutes!)- for a quick fix dinner.
Today’s farmer’s market finds…Swiss chard, mini eggplant combined with some store bought summer squash…so yum!
And yes, my kids liked it.
And I entered this recipe on Mr. Food Test Kitchen with a chance to be on TV! Check out contest here!
Asian Sesame Chicken Stir Fry (FODMAP friendly)
Ingredients
- 3/4 lb. boneless skinless chicken breast, thinly sliced
- 2 TB soy sauce ( I use San-J Tamari, reduced sodium)
- 1 TB sesame oil
- 1 TB minced ginger
- 1 TB sesame seeds (I use a mixture of traditional with black seeds too)
- 2-3 cups of veggies of your choice (I used Swiss chard, summer squash and mini eggplant)
- 1 TB olive oil.
Instructions
- In medium size glass bowl, mix soy sauce, sesame oil, minced ginger, sesame oil.
- Add chicken to marinade and refrigerate until ready to cook 15 minutes or up to an hour and be sure to turn chicken over to ensure even coverage of marinade.
- Add chicken to non stick skillet and cook over medium heat until chicken is browned and cooked through. Remove chicken to plate.
- In same skillet, add 1 TB oil and sauté vegetables until al dente.
- Add back chicken while microwaving brown rice.
- Toss rice into skillet and add a dash of soy sauce. Stir to blend. EAT!
Caroline
Made this for dinner tonight and we all loved it! I used coconut aminos instead of soy sauce (we don’t do soy) and added chopped garlic chives to the marinade (FODMAP friendly). Thanks for a great and easy recipe!
katescarlata
Caroline…glad you liked it!
Jeanne Burt
What are ‘garlic chives’?
Well Balanced - Food - Life - Travel
Not sure what you are referring to here Jeanne?
Jeanne Burt
The blog from Caroline mentioned she used ‘garlic chives’ in the Asian Sesame Chicken Stir Fry and I wondered if they different from just chives. Don’t really understand the difference between many of the onion family: chives, garlic chives, scallions, green onions, leeks with respect to FODMAPS. Does the ‘green part only’ directive apply to them all?
Well Balanced - Food - Life - Travel
Not sure about garlic chives–maybe a new type? Can’t comment on that. BUT, leek greens and scallion greens are considered low FODMAP the white part is a source of FODMAPs. Chives also are considered low FODMAP. Hope that helps Jeanne!
Samantha Matete
So is coconut aminos low fodmap?
katescarlata
Samantha, I have not seen any data on coconut aminos. There is only a small amount of sugar in it so may be okay but can’t say for sure.
Saskia
Hi Kate, I can’t do soy sauce due to a soy allergy, but was wondering if coconut aminos (made by coconut secret) is low FODMAPS. If not, what might I sub in for the soy sauce?
Also, I can’t find any info on hemp seeds. So for elim phase I should treat them as I do all other nuts and seeds; 1-2 T max per meal?
Do you know about kelp noodles and FODMAPS? I’m not eating grains and these are a yummy sub.
Thanks for your great blog!
katescarlata
Saskia, Not sure about the coconut aminos–maybe given them a try–would think they’d be okay. Hemp seeds have not been tested. I would not have them -as we don’t know about FODMAP content. Perhaps test them after elimination phase.
And kelp noodles–not sure either. Great questions though….perhaps try to them after elimination phase as well.
KT-Rex
I’m interested in trying this out tonight but I’m avoiding soy and corn this week (I think one or both have been causing me some issues. Would fish sauce be a good substitute for soy sauce? If not, what would you recommend?
Well Balanced - Food - Life - Travel
Katie, Fish sauce should be an okay substitute for this recipe–most seem to be low FODMAP but read ingredients of course to be sure.
Lisa
I julienne a zucchini and carrot in place of noodles. Love them!! I do use coconut aminos-doesn’ give me hives and crust on my face like soy does. I use garlic infused olive oil in place of garlic.