Once all the ingredients are prepared this is a very fast paced recipe and is packed so full of flavour you’ll be making extra for next days lunch. I always say it, Low FODMAP food isn’t just for fodmappers, this dish can be enjoyed by the whole family.
For me this is a very comforting bowl of complementing flavours that’s easy to make even for a mid week dinner. I’ve added a note about FODMAP stacking as some of the ingredients here can be high in FODMAPs in larger quantities.
Serves 2
Ingredients
The Five Spice Mix
- 1 tsp Ground Star Anise
- 1 tsp Ground cinnamon
- 1/2 tsp Ground Fennel Seeds
- 1/2 tsp Szechwan Pepper (Or Black Pepper)
- 1/4 tsp ground Cloves
If you don’t have ground spices you can use seeds by toasting and grinding them.
All Other ingredients:
- 80g Medium Egg Noodles (see note on noodles below)
- 1 tbsp Garlic Infused Oil
- 2 Free range Chicken Breasts (Cut into fairly small chunks)
- 1/2 Red Chilli (Remove seeds and finely chop)
- 10g ginger (Peeled and grated)
- 100g Green Pepper
- 4 spring onions (Green parts only, washed and cut into 1 inch strips)
- Handful of Beansprouts
- 2 tbsp Soy Sauce
- 1 tsp Honey
- Fresh Coriander (Washed and Roughly Chopped)
- Juice of 1/2 Lemon
See my notes below regarding FODMAP Stacking.
Method
- Put all the Five Spice Ingredients into a small sealed container and give it a shake. The ingredients are enough to make around three portions of Five Spice.
- The cooking is fast paced so make sure you have everything ready beforehand.
- Cook the noodles according to the packet instructions.
- While they’re cooking heat the oil in a wok and add the chicken, chilli and ginger. When they are combined add a heaped teaspoon of the Five Spice mix
- Stir fry until the chicken is becoming golden then add the peppers and beansprouts and continue stir frying
- When the vegetables are softening add the spring onions, soy sauce and honey and mix all the ingredients together
- Drain the noodles and add them to the wok
- Combine everything together until thoroughly mixed transferring the flavours onto the noodles
- Serve in warm bowls with a squeeze of lemon and a sprinkling of coriander
Additional Notes
Noodles:
40g of Egg Noodles is considered safe but anything over that amount can contain excess amounts of fructans.
Other noodle types and quantities are, Vermicelli 113g and Soba 90g, which can be substituted for the egg noodles.
FODMAP Stacking:
FODMAP Stacking is when you consume higher amounts of the same FODMAP types. For Example:
In this recipe there are ingredients that are High in FODMAPs over a certain quantity. In this instance we are referring to Green Peppers and Honey.
The Green Peppers should only be consumed up to 52g per portion, anything over this will contain excess sorbitol.
The honey in quantities over 7g will contain excess fructose.
Because they are from different FODMAP types this recipe is still considered Low in FODMAP’s.
If they were from the same FODMAP type then this recipe would become high in FODMAPs.
FODMAP stacking is a whole new level of Fodmapping but an important one. If you feel like you’re following all the FODMAP guidelines and still experiencing symptoms then it could be stacking that’s the issue.
Anyway, I hope you enjoy this recipe so if you try it, please comment below with your thoughts.
Sam 🙂