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5 from 1 vote

Quick and Easy Chicken and Veggie Gluten Free Stir Fried Rice.

This quick and easy Chicken and Veggie Gluten Free Stir Fried Rice is perfect for busy week night dinners, or anytime you have "one of those days" and need to dinner on the table in a hurry that not only tastes delicious, but is healthy too!
Prep Time15 mins
Cook Time10 mins
Course: Stir Fry
Cuisine: Chinese, Gluten Free, Low FODMAP Option, Vegetarian Option
Servings: 4 servings
Calories: 412kcal
Author: EA Stewart, RD | Registered Dietitian Nutritionist

Ingredients

  • 2 Tablespoons cooking oil of choice Or you could use raw chicken breasts cut up and stir fry in the pan.)
  • 1 1 onion medium, chopped
  • 1 clove garlic minced
  • 3 cups mixed vegetables i.e. carrots, peas, corn-fresh or frozen
  • 4 cups cooked brown rice i.e. frozen brown rice from Trader Joes
  • 2 breasts cooked chicken chopped
  • 2 large eggs lightly beaten
  • Gluten free soy sauce or tamari to taste
  • Sirachca optional, to taste
  • Pine nuts optional, to taste
  • Sesame oil optional, to taste

Instructions

  • Heat oil in a wok. If using raw chicken breasts, stir fry until cooked through then remove from pan and set aside. If using a Foreman or other grill, start cooking chicken now per manufacturers instructions.
  • Add garlic and onion and cook until onion is translucent. 
  • Add assorted veggies (if using frozen, you may add them this way) and stir fry until lightly cooked.
  • Add rice and mix rice and veggies together. Add cut up chicken.
  • Push rice, chicken and veggies to side of wok and add beaten eggs. Cook eggs until done, then mix them in with veggies, rice and chicken.
  • Season to taste with soy sauce or Tamari and sesame oil, and top off with pine nuts and siracha if desired.

Notes

Option 1: Low FODMAP Chicken & Veggie Stir Fried Rice

Omit onion and garlic for a low FODMAP version. You may also add garlic oil to taste, and use a combo of your favorite low FODMAP vegetables {i.e. carrots, bell peppers, green beans, bok choy, etc.}

Option 2: Vegetarian Stir Fried Rice

Omit chicken breast and add additional veggies and/or eggs as desired.
TIP! I LOVE my George Forman Grill & use it at least a couple of times each week for QUICKLY cooking chicken, burgers, grilled cheese sandwiches, and more.

Nutrition

Calories: 412kcal | Carbohydrates: 67g | Protein: 12g | Fat: 11g | Saturated Fat: 1g | Cholesterol: 82mg | Sodium: 98mg | Potassium: 513mg | Fiber: 9g | Sugar: 1g | Vitamin A: 141% | Vitamin C: 20% | Calcium: 7.2% | Iron: 15.4%