This recipe is easily adapted to be Low FODMAP friendly. Have it for a meal on-the-go or a can’t-be-bothered alternative to take out.
Ingredients
- 2 tablespoons vegetable oil
- 3 garlic cloves, finely chopped
- 1 brown onion, chopped
- 1 long red chilli, deseeded, finely chopped
- 1 chicken breast fillet, cut into thin strips
- 200g pork fillet, cut into thin strips
- 600g fresh rice noodle sheets (see note), cut into 1cm-thick slices
- 1/4 cup dark soy sauce (see note)
- 2 tablespoons light soy sauce
- 50g beansprouts, trimmed
- 2 green onions, thinly sliced
- 2 eggs, lightly beaten
Method
- Step 1Heat a wok over high heat until hot. Add oil and swirl to coat. Add garlic, brown onion and chilli. Stir-fry for 2 minutes or until onion is just soft.
- Step 2Add chicken and pork. Stir-fry for 2 minutes or until just cooked through. Add noodles. Stir-fry for 1 minute or until noodles begin to soften. Add soy sauces, beansprouts, green onions and eggs. Stir-fry for 1 to 2 minutes or until egg sets and noodles are tender. Spoon into serving bowls. Serve.
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1666 kj
Energy
14g
Fat Total
3g
Saturated Fat
2g
Fibre
31g
Protein
186mg
Cholesterol
2058.48mg
Sodium
6g
Carbs (sugar)
36g
Carbs (total)
Notes
Note 1: Fresh rice noodles, made from ground rice and water, are sold in various thicknesses. Use the thin noodles in soups, the thick noodles in stir-fries and the sheets cut to size. They are best bought straight off the shelf in Asian grocery stores and used within seven days. Rinse briefly in warrm water to separate. Cook for only a few minutes to heat through. Do not refrigerate or purchase these from the fridge section, as they will be impossible to separate.
Note 2: Dark soy is left to ferment longer than light soy, resulting in a darker, richer sauce. It is the preferred soy for dipping sauce.
Low FODMAP diet tip: Make this a Low FODMAP recipe by omitting onion and garlic. You can however use garlic greens. If these can’t be purchased cook the whole garlic clove in the oil being used for the meal then remove it before cooking your food in the garlic flavoured oil. You can also use the green tips of spring onion.
- Author: Annette Forrest
- Image credit: Louise Lister
- Publication: Super Food Ideas