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.

Course: Dinner, lunch

Cuisine: American, Chinese

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Makes: 4 Servings

Calories: 425 kcal

Author: Dédé Wilson

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

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.
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.

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 Facts

Low FODMAP Fried Rice with Sugar Snap Peas & Carrots

Amount Per Serving

Calories 425 Calories from Fat 126

% Daily Value*

Fat 14g22%

Sodium 45mg2%

Carbohydrates 62g21%

Fiber 1g4%

Sugar 2g2%

Protein 10g20%

* Percent Daily Values are based on a 2000 calorie diet.