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
- 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
- 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.