I recently shared on my blog my exciting news: I co-wrote a low FODMAP cookbook! The 28-Day Plan for IBS Relief: 100 Simple Low FODMAP Recipes to Soothe Symptoms of Irritable Bowel Syndrome is for sale NOW! I’m lucky to be able to share a few recipes from the cookbook on my blog. Today I’m sharing the first recipe: Low FODMAP Orange Chicken and Broccoli Bowl – yum!
This recipe is simple, quick and delicious. Like all the recipes in our book, it’s made with basic ingredients you can find at the grocery store. It can be extremely challenging to find low FODMAP takeout food, and this dish is a great alternative!
Here is what the recipes look like in the book! Every recipe has at least one tip. Many of them have FODMAP tips to help make sure the recipe stays low FODMAP. As a bonus, every recipe also has nutrition information per serving.
Here is a quote about the book from the back cover:
If IBS has diminished your love of food, there’s good news―it doesn’t have to be that way. Satisfy your palate and relieve your symptoms with The 28-Day Plan for IBS Relief. More than just creative recipes, this one-month plan takes a low-FODMAP diet approach to accommodating your specific food tolerances so you can thrive with a personalized diet.
Click here to learn more about the book!
We currently have a 5-star rating on Amazon.com! Here is a featured review:
“Audrey & Lauren are true masters of the low-FODMAP diet! Their practical tips make the low-Fodmap diet easy to implement, and their yummy recipes are fast and simple to make. If you have IBS, then this cookbook should be in your kitchen.”―Alana Scott, founder of A Little Bit Yummy & author of The Gut Friendly Cookbook (alittlebityummy.com)
Low FODMAP Orange Chicken and Broccoli Bowl - Cookbook Preview
Ingredients
- 1 tablespoon sesame oil
- 11/2 pounds chicken thighs cut into bite-size pieces
- 1/2 cup low-FODMAP chicken broth
- 1 orange Grated zest and juice
- 1/4 cup brown sugar
- 1/4 cup soy sauce
- 3 cups broccoli florets cut into bite-size pieces
- 3 cups sliced peeled carrots
- 1/4 cup chopped scallions green parts only
- 2 tablespoons sesame seeds
Instructions
- In a large skillet, heat the oil over medium heat.
- Add the chicken, and cook for 5 to 7 minutes, or until cooked through and browned. Remove from the heat.
- In a small saucepan, stir together the broth, orange zest and juice, sugar, and soy sauce. Bring to a boil, then reduce the heat to a simmer, and cook for 8 to 10 minutes, or until thickened slightly.
- Pour the mixture over the chicken in the skillet. Mix well to coat.
- In a medium pot, combine the broccoli, carrots, and about 1/2 cup water. Place over medium-high heat, and steam for 5 minutes, or until tender. Divide among 4 bowls, and top with the chicken, scallions, and sesame seeds.
Notes
FODMAP TIP: Trim off and discard the broccoli stems; use mostly broccoli heads instead, as the stems are higher in FODMAPs.
P.S. Help others find out about this great low FODMAP resource by sharing the image below on Pinterest!
Low FODMAP Orange Chicken and Broccoli Bowl - Cookbook Preview
Ingredients
- 1 tablespoon sesame oil
- 11/2 pounds chicken thighs cut into bite-size pieces
- 1/2 cup low-FODMAP chicken broth
- 1 orange Grated zest and juice
- 1/4 cup brown sugar
- 1/4 cup soy sauce
- 3 cups broccoli florets cut into bite-size pieces
- 3 cups sliced peeled carrots
- 1/4 cup chopped scallions green parts only
- 2 tablespoons sesame seeds
Instructions
- In a large skillet, heat the oil over medium heat.
- Add the chicken, and cook for 5 to 7 minutes, or until cooked through and browned. Remove from the heat.
- In a small saucepan, stir together the broth, orange zest and juice, sugar, and soy sauce. Bring to a boil, then reduce the heat to a simmer, and cook for 8 to 10 minutes, or until thickened slightly.
- Pour the mixture over the chicken in the skillet. Mix well to coat.
- In a medium pot, combine the broccoli, carrots, and about 1/2 cup water. Place over medium-high heat, and steam for 5 minutes, or until tender. Divide among 4 bowls, and top with the chicken, scallions, and sesame seeds.
Notes
FODMAP TIP: Trim off and discard the broccoli stems; use mostly broccoli heads instead, as the stems are higher in FODMAPs.
