Description
This Low FODMAP Instant Pot Chicken Stir Fry is an easy, healthy, and delicious dinner perfect for busy weeknights! Gluten-free and low carb.
Ingredients
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Low FODMAP Stir Fry Sauce:
- 1/2 cup low sodium tamari (or soy sauce if not needing gluten-free)
- 2 tablespoons rice vinegar
- 2 tablespoons garlic-infused olive oil
- 2 teaspoons sesame oil
- 1/2 tablespoon fresh ginger, shredded or minced, or 1/2 teaspoon ground ginger
- 1/2 teaspoon red pepper flakes (optional*)
- 1/4 teaspoon ground white pepper (or black pepper)
- 1/4 teaspoon Chinese 5-Spice
- 1/4 teaspoon liquid stevia or sweetener of choice, to taste (omit for Whole30)*
- 1/4 cup water (omit from marinade - add to pot later)
- 1/2 teaspoon xanthan gum or thickener of choice (optional)*
Chicken and Veggies:
- 1.75 pounds boneless skinless chicken thighs
- 2 cups broccoli heads, chopped into bite-sized pieces
- 1 cup carrot, chopped into matchsticks (about 1 large carrot)
- 10 ounce can sliced mushrooms, drained, rinsed, and patted dry
- 8 ounce can water chestnuts, drained, rinsed, and patted dry
- 1/4 cup scallion greens, thinly sliced on the diagonal, for garnish (optional)
For Pot-in-Pot Rice (Optional - not Low Carb)*
- 1 cup white long grain or basmati rice
- 1 cup cold water
Instructions
- Prepare marinade (optional - for best results): 2 hours prior to cooking or up to overnight, whisk together low FODMAP stir fry sauce ingredients except for water and xanthan gum in a small bowl. Pour sauce into a small (quart-sized) zip top bag. Add chicken thighs, seal, and refrigerate until ready to cook. Once ready to cook, pour 1/4 cup of cold water and contents of the zip top bag into the Instant Pot, spreading thighs evenly in a single layer.
- If not using a marinade: Whisk together stir fry sauce ingredients (except the xanthan gum) in the bottom of a 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. Place chicken thighs in a single layer in the sauce.
- If making pot-in-pot rice (optional): Place trivet into Instant Pot on top of chicken thighs and sauce. Pour rice into a fine-mesh sieve and rinse thoroughly under cold water. Pour rice into an oven safe stainless steel (I use this one) or glass bowl with 1 cup of cold water and stir. Place bowl on top of trivet in the Instant Pot.
- Pressure cook: Close the Instant Pot lid, set the pressure release valve to “Sealing,” press the “Pressure Cook” or “Manual” button, and set the timer for 5 minutes. Once the cooking cycle has completed, allow the pressure to naturally release for 10 minutes, and then manually release the remaining pressure.
- Open lid: If you’ve made rice, using hot pads, remove the bowl of rice to a plate. Check the temperature of the thickest thigh using an instant read thermometer. Chicken must reach an internal temperature of 165°F to be safely consumed. Using tongs, remove chicken to a cutting board, leaving the liquid in the pot.
- Cook veggies: Hit “Sauté” on the Instant Pot and add the veggies to the pot: broccoli, carrot, mushrooms, and water chestnuts. Simmer veggies until broccoli is nearly fork tender, about 2 minutes, stirring occasionally with a plastic spoon or spatula (I love my Instant Pot spatula).
- While veggies simmer, chop the chicken into ½-inch wide strips. If you’ve made rice, fluff with a fork.
- Thicken sauce (optional): If you prefer a thicker sauce, sprinkle xanthan gum over bubbling sauce and veggies and stir until the sauce thickens, about 1 minute. Hit the “Cancel” button.
- Serve: Add chicken strips to the Instant Pot and stir. Taste the stir fry and add salt as needed. Serve over rice (see below for more options).
Equipment
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oven safe stainless steel bowl
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- Update 7/30/23: Removed coconut aminos from recipe ingredients as it has been recently tested for FODMAPs by Monash University. They list it in their low FODMAP Diet App as containing fructans and setting a low FODMAP serving at 1 teaspoon or 5 grams per serving. If you had no problems with fructans or coconut aminos in the past, this may not be an issue for you. Removing coconut aminos also makes this recipe no longer Paleo or Whole30 compliant.
- Tamari or soy sauce: use tamari if needing gluten-free.
- Red pepper flakes: Although low FODMAP in small quantities, red pepper flakes contain capsaicin, which can be an additional symptom trigger for some people with IBS. Omit if you don’t tolerate or care for spicy food.
- Liquid stevia: Other sweeteners can be used to taste based on your dietary needs.
- Xanthan gum: other thickeners such as a slurry of tapioca starch or cornstarch + cold water can be used; however, the quantity is subject to change.
- Pot-in-Pot Rice: this cooking time works with white long grain or basmati rice only.
- Other Low FODMAP rice options: can be prepared externally from the Instant Pot. Other alternatives include:
- Low FODMAP & Gluten-Free: White, brown, jasmine (not an all-inclusive list)
- Low FODMAP & Keto / Low Carb: shirataki rice or hearts of palm rice
- Servings: makes about 6 cups total, with each serving being 1.5 cups.
- Information in the nutrition card below does not include pot-in-pot rice.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Instant Pot
- Cuisine: Chinese-inspired
