Low FODMAP Fried Rice with Sugar Snap Peas & Carrots
We love a one-dish meal and fried rice is a classic. This version for Low FODMAP Fried Rice with Sugar Snap Peas & Carrots came about when the sugar snap peas at the market inspired me – and I also had some leftover rice around.
Fried Rice always works best with leftover rice.
Go For Straight Veggies, Or…
I have also made this dish with little bits of leftover ham (seen below), chicken or shrimp, so feel free to embellish as you like. Since all of those are proteins, we do not have to worry about increasing the FODMAP load.
(Read Is Ham Low FODMAP? to understand how to shop for that versatile pork product).
Have all your items prepped and ready to throw in the wok and this dish will come together in a flash.
Note on the Garlic-Infused Oil: for this dish you want it made with vegetable oil, not olive oil. We have a recipe for you to make your own, or you can try our favorite commercial brand, Tourangelle.
Let’s Get Regular
Many of our recipes feature whole grains and other ingredients that provide fiber to help keep things moving along, but many of us need an extra boost. Here at FODMAP Everyday®we talk about digestion all day long – and poop is certainly part of it.
Whether you are IBS-C, IBS-D, a combo (yes, some of us are that “lucky”), and/or are looking for a low FODMAP fiber to add to your diet, Regular Girl just might be the product for you.
It is a synbiotic blend (a combination of prebiotics and probiotics) that is Certified Low FODMAP by Monash University.
Read our Q&A for an in-depth look at this incredible product.
Regular Girl can help you regulate (no matter which end of the poop spectrum you are on) and is lab-tested and proven to be IBS friendly – no FODMAPs! And…drum roll please…not only is Regular Girl colorless and odorless, but it can also completely dissolve in food and beverages, leaving no residual texture.
You know how so many fiber supplements are gritty and/or gloppy? Not Regular Girl!
Prepare This Recipe As Is…Or Add Regular Girl
This recipe can be enjoyed as is, but we also wanted to show you how you could enjoy it with the addition of this revolutionary synbiotic. Just make sure to incorporate the Regular Girl into the dish when it has cooled to lukewarm.
(The prebiotics within Regular Girl are very heat stable, but the probiotics are best incorporated into cold, room temperature or lukewarm recipes). Details are below in Tips section of the recipe.
You might also like our Low FODMAP Blueberry Limeade, which works with Regular Girl beautifully.
This recipe was brought to you through the generosity of Regular Girl!
Low FODMAP Fried Rice with Sugar Snap Peas & Carrots
Sugar snap peas are low FODMAP in servings of 14 g, which is about 4 pods. They work beautifully in this super simple stir-fry.
Ingredients:
- 2 tablespoons Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
- ½ cup (32 g) chopped scallions, green parts only
- 3 medium carrots, trimmed, peeled and diced
- 12 sugar snap peas, diagonally sliced crosswise into thirds
- 3 large eggs, well beaten
- 4 cups cooked rice, white or brown
- ¼ cup (60 ml) low FODMAP oyster sauce
- 1 tablespoon toasted sesame oil
- Low FODMAP hot sauce, optional
Preparation:
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Heat a wok or large, heavy sauté pan over medium-high heat. Add oil and heat until shimmering. Add scallions and stir-fry for about 30 seconds, just until they begin to soften. Add carrots and snap peas and stir-fry for about 1 minute, maybe 2, until crisp tender. Add eggs, let set for about 5 seconds, then add rice and use a spatula to bring the egg up and over the rice and combine everything very well.
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If not adding the Regular Girl, proceed as follows: Add oyster sauce and toasted sesame oil and stir everything together well. Season the stir-fry with hot sauce, if desired. Serve immediately.
Notes:
Tips
- To add the Regular Girl, proceed as follows: At the end of Step 1., right after the rice has been incorporated, turn off the heat and allow stir-fry to cool slightly to lukewarm. Meanwhile, in a small bowl, whisk together the ¼ cup (60 ml) of oyster sauce, 1 tablespoon of toasted sesame oil and 2 tablespoons of water. Whisk in 4, 6 gram servings of Regular Girl until dissolved, letting mixture sit for a few moments to encourage complete dissolving. Stir sauce mixture into lukewarm stir-fry and serve.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
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I’m not keen on using a product (oyster sauce) with MSG. Do you have a suggestion for a substitution?
I just made this dish and I don’t eat eggs unless they are baked in something like a cake etc. My supermarket only had oyster flavored sauce so I looked up what I could use to replace it and what I used was gluten-free soy sauce with Worcestershire sauce and like a half a teaspoon of sugar.
This recipe is for a fourth a cup of oyster sauce so I filled it about 3/4 way with soy sauce and then about a tablespoon or so of Worcestershire sauce and a half a teaspoon of sugar. I also use green beans instead of the snap peas that way I could have more vegetables to eat. It came out really delicious so much better than the takeout restaurants. I also put a little pepper on my shrimp and vegetables and a little old Bay seasoning as well.
I know this comment is late and you probably already made it but just in case.