Simple Chicken Rice Bowl
Tender chicken strips glazed with ginger-soy over fluffy white rice. A complete flare-safe meal with 30g protein, just 2g fiber, and vegetables your gut can handle.
Simple Chicken Rice Bowl
Tender chicken strips glazed with ginger-soy over fluffy white rice. A complete flare-safe meal with 30g protein, just 2g fiber, and vegetables your gut can handle.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Rinse the rice under cold water until the water runs clear. This removes excess starch and prevents gummy rice.
Equipment: fine-mesh strainerCombine rice, water, and salt in a medium saucepan and bring to a boil over high heat.
Equipment: medium saucepan, lidReduce heat to low, cover with a tight-fitting lid, and simmer for 15-18 minutes, until all water is absorbed and rice is tender. Do not lift the lid during cooking.
low heatRemove from heat and let the rice rest, covered, for 5 minutes to steam and fluff. This final steaming makes the rice light and fluffy.
While the rice cooks, slice the chicken breasts crosswise into thin strips, about 1/4-inch thick.
Equipment: cutting board, sharp knifeTip: Slicing thin ensures quick, even cookingCombine the soy sauce and ground ginger in a small bowl. Set aside.
Equipment: small bowlHeat 1 tablespoon olive oil in a large skillet over medium-high heat until shimmering.
medium-highEquipment: large skilletAdd the chicken strips in a single layer and cook for 3-4 minutes on the first side, until golden brown on the bottom. Avoid moving them too early - let them develop color.
Flip the chicken and cook another 2-3 minutes, until cooked through and no longer pink inside.
Tip: Internal temperature should reach 165°F (74°C)Pour the soy sauce mixture over the chicken and toss to coat evenly, cooking for 30 seconds until the sauce glazes the chicken. Transfer chicken to a plate.
Add 1 teaspoon olive oil to the same skillet. Add the carrot slices and sauté for 3 minutes, stirring occasionally.
Equipment: large skilletAdd the zucchini and continue cooking for 4-5 minutes, until both vegetables are tender and lightly browned.
Fluff the rice with a fork and divide between two bowls. Top with glazed chicken and sautéed vegetables.
Equipment: fork, serving bowls
Notes
Storage
Refrigerate in an airtight container for up to 4 days. Store rice, chicken, and vegetables separately for best texture. Reheat gently in the microwave (1-2 minutes) or in a covered skillet over low heat with a splash of water.
Gluten-free option
Use tamari or coconut aminos instead of regular soy sauce. Both are low-FODMAP and provide the same umami flavor without wheat. Verify "gluten-free" label on tamari as some brands include wheat.
Meal prep
This recipe doubles easily. Cook a large batch on Sunday and portion into containers for quick weekday lunches. The chicken stays tender and the rice reheats well.
SCD substitution
White rice is illegal on the Specific Carbohydrate Diet. Replace with well-cooked butternut squash cubes (roasted at 400°F for 25-30 minutes) or cauliflower rice for an SCD-compliant version.
Extra protein
Top each bowl with a fried or soft-boiled egg for an additional 6-7g of protein and extra richness. Eggs are FODMAP-free and well-tolerated by many of us with IBD.
Vegetable options
Swap zucchini for peeled cucumber (add at the end, no cooking) or use steamed green beans. Stick to low-FODMAP, well-cooked vegetables during flares. Avoid high-FODMAP options like cauliflower or broccoli.
Scaling
Recipe scales well. For 4 servings, double all ingredients and use a larger skillet or cook chicken in two batches for proper browning.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
