FODMAP-Friendly Chicken Fried Rice

When I made roasted chicken the other day, I did it with the intention of using the cooked chicken in dishes later in the week. It worked great for this fried rice. This whole thing came together in less than half an hour, making it one of my go-to dishes.

You'll need:

• 1 large chicken breast, cooked and chopped or shredded (See tips at the bottom!)
• 4 cups of cooked and cooled white rice
• 1.5 tbsp sesame oil
• 1.5 tbsp garlic-infused oil
• 4 tbsp gluten-free soy sauce
• 1 cup frozen carrots/peas mix (the recommended serving for peas on the low-FODMAP diet is 1/2 cup, there is only 1/2 cup of peas in the whole thing, so this should be okay for everyone, but adjust depending on your personal tolerance)
• 3 eggs, lightly beaten
• 1-2 tbsp fresh (or dried) chives
• Salt
• Black pepper
• Cayenne pepper

Start by adding the sesame and garlic infused oil to a large skillet or wok over high heat. Once it is hot, add in your veggies. Let those cook for about 2 minutes, stirring fairly continuously. Push those off to one side of the pan and add your eggs to the other. Scramble them as they are cooking and when they are just about done, mix it all up with the veggies. At this point I let my eggs and veggies cook for about a minute longer so they get a little browned, especially the eggs. Add in your chicken and chives. Then add your rice and pour over the soy sauce.  Stir the whole thing, breaking up any clumps of rice as you go. Get everything really well incorporated and then let it cook for just a minute or two so that everything is nice and hot.  Season with some salt and pepper, and just a teeny bit of cayenne pepper. Give it a taste and then you're set to go!


TIPS:

• If you have a stand mixer, poach or pan fry your chicken and then put it in the bowl of your mixer while it is still warm.  Using a paddle attachment, turn on your machine and it will shred the chicken right before your eyes!
• Try cooking the rice the night before and leaving it in the fridge until you are ready to make it the next day.
• If you don't have to be low-FODMAP, add in some garlic and onions and get them browned before you add in the peas and carrots