Month: March 2018

Gluten-Free and Low-FODMAP Fried Rice

I am doing back to back posts this week, which is a real rarity for me!  I am going to wrap up this focus on Chinese food with the complementary recipe from my last post (Gluten-Free and Low FODMAP Chicken with Broccoli) – Gluten-Free and Low-FODMAP Fried Rice.

Since I don’t like a post to go by without a quick glimpse into our NYC lives, I am sharing a moment from almost a year now at a family event  at the Children’s Museum of the Arts (CMA).  The access programs for children with disabilities there are absolutely amazing and give us both the opportunity to learn about art!

 

Now on to the food… 🙂

Gluten-Free and Low-FODMAP Fried Rice

Ingredients

2 tbsp sesame oil

1 egg, lightly beaten

1/2 tsp gluten-free soy sauce

1/2 tsp sesame oil

3/4 cup finely chopped carrots

4 cups cooked rice (I pre-cooked in a rice cooker earlier in the day)

4 scallions – green end only, chopped

2 tbsp gluten-free soy sauce

Directions

Heat 1 tbsp oil in frying pan or wok and add carrots, cooking until tender about 8 – 10 minutes.  Remove carrots from pan and set aside

Allow pan to cook slightly

Mix the 1/2 tsp of gluten-free soy sauce and 1/2 tsp of sesame oil with the egg

Add 1/2 tbsp oil to the pan, coating the entire surface.  Add egg mixture and working quickly, swirl the egg until it sets against the pan, flipping to to cook briefly on the other side.  Remove from pan and chop into small pieces

Heat 1 tbsp oil in the pan and add cooked carrots, rice and scallions, stirring for 3 – 4 minutes

Add 2 tbsp gluten-free soy sauce and chopped egg to the mixture, stirring for ~1 minute longer

Serve with a side of Chicken and Broccoli 🙂

 

 

 

 

Gluten-Free and Low-FODMAP Chicken with Broccoli

Hunter Mountain SkiingI’ve taken my son skiing a few times this season, and he’s really loved it.  The conditions weren’t perfect as we chose some of the coldest days of the season, but I’ve been so impressed with his ability to pick it up.  Can’t wait to get back out there soon!

We visited Hunter Mountain in NY but are itching to get further west for a different ski experience!

Hunter Mountain Skiing

Following on the theme from my last post, I have another gluten-free and low-FODMAP Chinese food recipe for you today!  We ate this one for days, and it was great every time. Please note that I did use broccoli in the recipe as it is my son’s favorite.  While broccoli has shown up on some lists of foods to avoid or limit when following a low-FODMAP diet,  however, theMonash University has recently published new resultsshowing the breakdown of FODMAP rating for 1 cup.

Gluten-Free, Low-FODMAP Chinese Chicken with Broccoli and Fried Rice (Fried Rice recipe coming next!)

Gluten-Free, Low-FODMAP Chinese Chicken with Broccoli

Ingredients

2 chicken breasts, cut into bite-sized pieces

2 cups of broccoli, cut into florets

1 red bell pepper, thinly sliced

2 tablespoons olive oil

1 teaspoon sesame seeds

Marinade

1 teaspoon maple syrup

1 tablespoon gluten-free soy sauce

1 tablespoon water

1 tablespoon garlic-infused olive oil

Sauce

¼ cup gluten-free soy sauce

1 tablespoon maple syrup

1 tablespoon rice vinegar

1 tablespoon garlic-infused olive oil

1 tablespoon water

Directions

In a small bowl combine all marinade ingredients

Combine chicken cubes and marinade in a shallow container and refrigerate for at least 1 – 2 hours

In a small bowl combine all sauce ingredients

Once ready to cook, heat 1 tbsp olive oil in a large frying pan or wok over medium-high heat.  Add chicken and marinade along with 1/2 of the sauce.  Cook chicken until no longer pink, about 8 to 10 minutes. Remove chicken from the pan to a plate

Heat the remaining tablespoon of olive oil over medium heat.  Add broccoli and red peppers and saute until tender, about 5 minutes

Add chicken, remaining sauce and sesame seeds and cook for an additional 2 minutes or until the sauce thickens

Serve with fried rice – recipe to follow next!