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Ginger Scallion Chicken Stir-Fry
Chinese Quick Low FODMAP

Ginger Scallion Chicken Stir-Fry

Clean, fragrant, and fast enough for a weeknight. This is the stir-fry that proves low FODMAP doesn't mean low flavour.

Prep
8 min
Cook
10 min
Serves
2
Protein
Chicken
Spice
Mild
Good for
Weeknights

Ingredients

  • 400g chicken breast or thigh, thinly sliced
  • 2 tbsp garlic-infused olive oil
  • 1 tbsp freshly grated ginger
  • 4 spring onions (green parts only), cut into 5cm lengths
  • 1 tbsp soy sauce (or tamari for gluten-free)
  • 1 tsp sesame oil
  • 1 tsp rice vinegar
  • ½ tsp sugar
  • Pinch of white pepper
  • Steamed jasmine rice to serve

Method

Toss the sliced chicken with half the soy sauce and a pinch of white pepper. Set aside for 5 minutes while you prep everything else.

Heat 1 tbsp garlic-infused oil in a wok or large frying pan over high heat until smoking. Add the chicken in a single layer — don't crowd it. Cook undisturbed for 2 minutes until golden underneath. Flip and cook another 2 minutes. Remove and set aside.

Add the remaining oil to the wok. Add the ginger and stir for 15 seconds until fragrant. Add the spring onion greens and toss for 30 seconds until just wilted.

Return the chicken to the wok. Add the remaining soy sauce, sesame oil, rice vinegar, and sugar. Toss everything together over high heat for 1 minute until glossy and well coated.

Serve immediately over steamed jasmine rice. This doesn't keep well — eat it fresh.

Why the swaps work

Spring onion greens instead of onion or shallots
The green parts of spring onions are low FODMAP. The white bulb end is not. Cut above the white and you get the allium flavour without the fructans.
Garlic-infused oil instead of garlic
The wok needs oil anyway — using garlic-infused oil means the garlic flavour is already there. No extra steps, no extra FODMAPs.
Ginger as the primary aromatic
Ginger is low FODMAP and gives you the fragrant punch a stir-fry needs. It does the heavy lifting that garlic and onion would normally do.

Want to adapt this?

Flora can help you swap the protein, adjust for a flare day, or suggest what to pair it with.

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