Gluten-Free Chicken and Vegetable Stir-Fry with Rice
Ginger and a little tangy tamari coat golden chicken, tender carrots and crisp green beans. Serve it over fluffy rice for a quick, satisfying bowl.
Fits Celiac, Low-FODMAP, Pregnancy and 8 more diets
Plan your dinnersGluten checks every recipe for everyone at your table. Free.
Ingredients
- 170 g boneless, skinless chicken thighs
- 120 g carrots, cut into thin matchsticks
- 100 g green beans, trimmed and cut into short lengths
- 60 g white rice, uncooked
- 1 tbsp garlic-infused olive oil
- 1 tsp fresh ginger, finely grated
- 1 tsp gluten-free tamari
- 1 tsp rice vinegar
- 1 tbsp chives, chopped
Method
- Rinse rice, then simmer covered until tender and fluffy.15 min timer
- Whisk tamari, vinegar and ginger into a smooth sauce.
- Sear chicken in infused oil until browned on both sides.
- Add carrots and green beans; stir-fry until tender-crisp.5 min timer
- Pour in sauce and simmer until chicken is cooked through.5 min timer
- Slice chicken, scatter chives over everything, and serve with rice.
Why it works
- Celiac disease: Gluten-free tamari and rice keep the bowl free of wheat, barley and rye.
- IBS: Garlic-infused oil adds aroma without garlic pieces; rice, carrots and a modest green-bean portion complete the bowl.
- Shellfish allergy: Chicken and vegetables bring the savory flavor; there is no shellfish or shellfish sauce.
- Milk allergy: Chicken, vegetables, rice and olive oil make this dairy-free.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free to start.
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This recipe also fits: Low-FODMAP recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, IBS recipes, High cholesterol recipes, One pan recipes, Quick recipes, Gluten-free dairy-free recipes, Gluten-free Chinese recipes, Gluten-free Asian recipes.