Our Low FODMAP Pad See Ew is very close to the classic Thai stir-fried noodles, which are a favorite street food. Unlike Pad Thai, which is sweeter and sourer, Pad See Ew is more savory and focuses on salt and rich umami flavor. Here we combine wide rice noodles with a dark brown sauce based on oyster sauce and soy sauce, with the additions of Chinese broccoli (Gai lan), chicken and egg. It is a stir-fried dish and easy to make – and is gluten-free in addition to being low FODMAP.
For the Noodles & Sauce: Cook the noodles according to package directions until on the firm side of al dente. Drain and run cold water over them in the colander; leave in sink. For the sauce, in a small non-reactive bowl whisk together the soy sauce, water, oyster sauce, vinegar, sugar and FreeFod Garlic Replacer until sugar dissolves. Place chicken pieces in a non-reactive bowl and toss with 2 tablespoons of the marinade. Set aside while you prep broccoli and begin to cook.
For the Chinese Broccoli Prep: Separate the leaves from the mid-length stems (the thick woody stems from the bottom will have already been discarded). Cut the stems vertically in half thirds to create pieces less than ½-inch (12 mm) thick and a 2 to 3-inches (5 cm to 7.5 cm) long.
Finish the Stir-Fry: Heat the wok over high heat, then swirl in 2 tablespoons of oil to coat bottom and sides. Add the chicken along with any marinade it was combined with and stir fry until chicken is about halfway cooked through. Add the Chinese broccoli stems and continue to stir fry until they are cooked about halfway through. Add the Chinese broccoli leaves and continue to stir fry until chicken is cooked through and Chinese broccoli stems are crisp tender and leaves are wilted. Push everything to one side of the wok, pour the beaten egg onto the open area of the wok and scramble the egg well. Combine everything in the wok, then remove to a warm plate or bowl. Wipe out the wok.
Our recipes are based on Monash University and FODMAP Friendly science.
• Chinese Broccoli: Also called Gai Lan. Lab tested by Monash with a low FODMAP serving size of 75 g, which is about 1 cup chopped. Becomes Moderate for fructans at 286 g.
• Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
• Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
• Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
• Pasta: You have to read labels, but there are many low FODMAP gluten-free brands of pasta available. Use what is called for in individual recipes. Our go-to is rice-based pasta. Monash University and FODMAP Friendly have both tested “gluten-free” pasta, but they do not specify what the pasta was made from. Monash says gluten-free pasta is low FODMAP at 145 g or 1 cup cooked; FODMAP Friendly lab testing suggested 2 cups or 146 g cooked is low FODMAP. Monash has also lab tested pasta made from rice, which they list under “rice stick” and it is low FODMAP at 220 g, which no Moderate or High FODMAP amounts given.
• Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
• Vinegar: Several vinegars have been lab tested by both Monash and FODMAP Friendly. From Monash: Apple cider vinegar is low FODMAP at 2 Australian tablespoons or 42 g; Balsamic vinegar is low FODMAP at 1 Australian tablespoons or 21 g; Malt vinegar contains no FODMAPs; Rice wine vinegar is low FODMAP at 2 Australian tablespoons or 42 g. From FODMAP Friendly: Balsamic gets a “Pass” at 2.5 tablespoons or 42 ml. Apple cider vinegar gets a “Pass” at 1 tablespoon or 14 g (don’t ask me why one is in milliliters and the other in grams).
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.