Name: Low FODMAP Chinese Chicken on Fried Wild Rice
Prep time: 20 min
Cook time: 70 min
Total time: 90 min
Yield: 6 servings
Cuisine: Low FODMAP Diet
Ingredients: 4 boneless skinless chicken breasts (6 oz each); 3 tablespoons gluten-free soy sauce; 2 teaspoons grated fresh ginger; 1 tablespoon garlic-infused canola oil; 1 teaspoon Chinese five-spice powder; 1.25 cups (200g) wild rice; 2 teaspoons peanut oil, divided; 1/2 cup (75g) roasted peanuts, roughly chopped; 2 eggs, lightly beaten; 1 tablespoon gluten-free soy sauce (for rice); 2 tablespoons coarsely chopped cilantro, plus extra for garnish; Salt and freshly ground black pepper; Steamed Asian greens, for serving

Instructions

Combine soy sauce, ginger, garlic-infused oil, and five-spice powder in a bowl. Add chicken and toss to coat. Cover and marinate in refrigerator for 2-3 hours.

Place wild rice in a medium saucepan with 3.75 cups water. Bring to boil, cover, and cook over medium heat for 45 minutes until tender and beginning to curl. Drain and set aside to cool completely (20 minutes).

Preheat oven to 350°F (180°C).

Spray a large nonstick skillet with cooking spray. Add marinated chicken and cook over medium-high heat for 2 minutes per side.

Transfer chicken to a roasting pan and bake for 20-25 minutes until cooked through, turning once. Remove and keep warm.

Heat 1 teaspoon peanut oil in a wok. Add peanuts and cook, stirring, until lightly toasted. Transfer to a plate.

Heat remaining oil in the wok. Add eggs and cook, stirring to break into pieces.

Add cooked wild rice, toasted peanuts, and 1 tablespoon soy sauce. Stir-fry 2-3 minutes until heated through.

Remove from heat. Stir in cilantro and season with salt and pepper.

Slice chicken into 1/2-inch pieces and toss with fried rice. Garnish with additional cilantro and serve with steamed Asian greens.

FODMAP Notes

Uses garlic-infused oil for flavor without FODMAPs. Wild rice is naturally low FODMAP. Peanuts are safe at this portion. Chinese five-spice typically contains star anise, cloves, cinnamon, Sichuan pepper, and fennel seeds - all low FODMAP.

Tips

💡 Marinating time is key for flavor
💡 Cool rice completely before frying for best texture
💡 Toast peanuts for extra flavor
💡 Serve with bok choy or choy sum

Recipe Notes

This elegant dish features nutty wild rice with aromatic five-spice chicken. The combination of textures and flavors makes it restaurant-worthy yet achievable at home.

Substitutions

Protein: Duck breast or pork tenderloin
Rice: Brown rice or a rice blend
Nuts: Cashews or almonds

Storage

Refrigerator: Keeps 3-4 days
Reheating: Stir-fry in a wok to restore texture

FODMAP Stacking Note

One serving is low FODMAP. Ensure your five-spice powder doesn’t contain garlic or onion powder.

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