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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!
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Makes: 4 Servings
Calories: 531 kcal
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:
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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.
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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.
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Pour the mixture over the chicken in the skillet. Mix well to coat.
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In a medium pot, combine the broccoli, carrots, and about 1/2 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.
Notes:
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.
Nutrition Facts
Low FODMAP Orange Chicken and Broccoli Bowl
Amount Per Serving
Calories 531
Calories from Fat 306
% Daily Value*
Fat 34g52%
Saturated Fat 8g40%
Cholesterol 167mg56%
Sodium 968mg40%
Potassium 632mg18%
Carbohydrates 24g8%
Fiber 4g16%
Sugar 17g19%
Protein 32g64%
Vitamin A 558IU11%
Vitamin C 61mg74%
Calcium 99mg10%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.