Indonesian Fried Rice

I’ve mentioned before that I adapt recipes to follow a low-FODMAP diet. If this term is new to you, here’s a bit of background. The Low FODMAP Diet was developed by researchers at Monash University. Their research provided evidence that a group of short-chain carbohydrates, named FODMAPs (Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides And Polyols) are problematic for the one in seven Americans with IBS (irritable bowel syndrome). I worked through an elimination diet with my family doctor a few years ago and we determine that by adhering to a low-FODMAP diet, I’m able to control my IBS symptoms.

Monash Unversity has a FODMAP Blog that includes loads of recipes, including a version of this Indonesian Fried Rice. It’s a well-rounded and healthy entree, with brown rice, a variety of vegetables, and chicken breast. We all loved it, and hope you do, too!

Indonesian Fried Rice

This recipe is based on Nasi Goreng, one of the 5 national dishes of Indonesia. The fried rice dish is served with meats, vegetables and spices, and usually seasoned with a sweet soy sauce called ketjap manis. In our version, we used a coconut sugar and gluten-free soy sauce to replicate the flavors.
Prep Time15 mins
Cook Time15 mins
Course: Main Course
Cuisine: Indonesian
Keyword: chicken, dairy-free, gluten-free, low-FODMAP, rice, wheat-free, Whole Life Challenge
Servings: 4
Calories: 526kcal
Author: planfulcook

Ingredients

  • 2 tbsp extra-virgin olive oil
  • 2 tsp sesame oil
  • 2 chicken breasts boneless, skinless, cubed
  • 1 tbsp fresh ginger finely chopped
  • 1/2 jalapeno or red chili finely chopped
  • 1 bunch green onion tops, finely sliced
  • 2 large carrots coarsely grated
  • 4 cups brown rice cooked
  • 4 tbsp soy sauce gluten-free
  • 1 tbsp coconut sugar or brown sugar
  • 2 tbsp freshly squeezed lime juice
  • 4 large eggs
  • 1 cup bean sprouts

Instructions

  • Heat the oils in a large skillet over high heat. Add the chicken, ginger, and chili, and cook for 3-4 minutes, until the chicken is just cooked.
  • Add the brown rice, carrots, and green onion and continue to cook over high heat another 3-4 minutes.
  • Whisk the soy sauce, sugar, and lime juice together, and pour over rice mixture. Continue to cook until the flavors combine and the entire dish is heated, about 5 minutes.
  • Serve each healthy scoop of rice with a fried egg and garnish with bean sprouts, fresh green onion, cucumber half moon slices, and additional carrots.

Notes

Prepare the brown rice ahead of time, up to one day.
If you want to try ketjap manis and can’t find it at your local grocer, here’s a link to purchase it online.
The original recipe from Monash University’s fodmap blog includes garlic-infused olive oil. I’m so sensitive to garlic that we decided to omit it and used non-infused extra-virgin olive oil instead.
 

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