Recipes | Dinner

Low FODMAP Orange Chicken and Broccoli Bowl

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This recipe, along with the Salmon with Basil-Caper Pesto and a zesty Carrot-Ginger Soup recipe, are from The 28-Day Plan for IBS Relief, a book brought to us by Audrey Inouye BSc, BaSc, RD and Lauren Renlund MPH RD.

Orange Chicken & Broccoli Bowl 2

Make sure to read our interview with them both, where you can learn much more about these low FODMAP dietitians, as well as more about the book.

This recipe calls for their vegetable broth, which we do not have the recipe for – so we encourage you to get the book! Or, you can also use our Low FODMAP Vegetable Broth or Low FODMAP Chicken Stock.

For the chicken thighs, I would recommend skinless, boneless chicken thighs.

Published with permission. The 28-Day Plan for IBS Relief, by Audrey Inouye and Lauren Renlund. Rockridge Press 2019.

From the Authors: This dish will satisfy your fiercest craving for takeout. Have it with rice or quinoa on the days you need a little extra energy.

Orange Chicken & Broccoli Bowl

Be sure to check out their other two recipes on our site here:
Orange Chicken & Broccoli Bowl 2
5 from 3 votes

Low FODMAP Orange Chicken and Broccoli Bowl

This recipe ias from The 28-Day Plan for IBS Relief, a book brought to us by Audrey Inouye BSc, BaSc, RD and Lauren Renlund MPH RD. It is quick enough for a weeknight and better than takeout!

Makes: 4 Servings
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Author: Audrey Inouye and Lauren Renlund

Ingredients:

  • 1 tablespoon sesame oil
  • 1 1/2 pounds chicken thighs, cut into bite-size pieces
  • ½ cup Nourishing Vegetable Broth, page 178 in the book, or low-FODMAP chicken broth
  • Grated zest and juice of 1 orange
  • 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

Preparation:

  1. 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.
  2. 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.
  3. Pour the mixture over the chicken in the skillet. Mix well to coat.
  4. In a medium pot, combine the broccoli, carrots, and about '/ cup water. Place over medium-high heat, and cook for 5 minutes, or until tender. Divide among 4 bowls, and top with the chicken, scallions, and sesame seeds.

Tips

  • To save time, use baby carrots and a bag of prewashed broccoli heads.
  • Trim off and discard the broccoli stems; use mostly broccoli heads, as the stems are higher in FODMAPs.
Course: Dinner, Main Course
Cuisine: American and Asian

Nutrition

Calories: 531kcal | Carbohydrates: 24g | Protein: 32g | Fat: 34g | Saturated Fat: 8g | Cholesterol: 167mg | Sodium: 968mg | Potassium: 632mg | Fiber: 4g | Sugar: 17g | Vitamin A: 558IU | Vitamin C: 61mg | Calcium: 99mg | Iron: 3mg

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.