FODMAP-friendly Chicken, Spinach and Carrot Stir-Fry

FODMAP-friendly Chicken, Spinach and Carrot Stir-Fry


  • 1 pound chicken breast tenders
  • 4 oz spinach
  • 3/4 cup carrots (julienned is my preference)
  • 1/4 gluten-free soy sauce
  • 2.5 tbsp extra virgin olive oil (1.5 of that should be using garlic-infused olive oil – recipe from December 23rd)
  • 1/2 tsp minced ginger
  • salt and pepper to season chicken
  • 1/2 tsp sesame seeds


I start most of my cooking with infusing some garlic into olive oil.  In the case of this evening, I had a pretty quick turnaround time for getting dinner on the table so I only left the garlic to infuse for about 20 minutes.

While the garlic infuses in a separate pan, start another pan with 1 tbsp of the olive oil and add the chicken tenders.  Sprinkle the chicken with salt and pepper. Cook the chicken through and remove from the pan.

Add the garlic-infused olive oil to the pan, followed by the carrots.  Allow the carrots to cook until slightly softened, 2 – 3 minutes.  Add the spinach to the pan and allow that to cook down.  Add soy sauce, ginger and sesame seeds to the mixture and stir until mixed throughout.  Allow that mixture to cook for 1 -2 minutes while cubing the cooked chicken.  Add chicken to the pan and cook for another 1 – 2 minutes or until chicken is warmed.

Serve over rice and sprinkle with additional sesame seeds as desired.