Chicken stir-fry with vegetables and cashew

Low in FODMAP, Meals

Chicken, vegetable and cashew stir-fry with quinoa

A delicious stir-fry combining a good dose of protein, fibre and vitamins. colors!  

Very high fibers and in B vitamins and simply delicious! 

The cashew sauce adds an extra touch! 

Cashew nuts  

In addition to being an excellent source of magnesium and a good source of iron and zinc, cashew nuts are a source of polyphenols, renowned for their antioxidant properties. 

This recipe also features miso, a fermented soybean paste! Ever heard of miso?

This practical guide will take you step by step into the world of fermented foods. Get descriptions of each food: taste, texture, preservation, grocery store options, and incorporate them into menus with 15 recipes to discover fermented foods at their best.
Digital guide - ABC of fermented foods. ÉPITHÉLIA- Digestive health clinic.

Low-energy alternative FODMAP  

Low substitutions in FODMAP are available to you. Nevertheless, listen to your symptoms and recommendations of your nutritionist. 

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Grocery shopping guide, tips and advice from our nutritionists and many original and tasty low-FODMAP recipes!
Digital guide - Low FODMAP diet. Products, recipes and everyday tips for a low FODMAP diet. ÉPITHÉLIA- Digestive Health Clinic
Chicken, vegetable and cashew stir-fry with quinoa
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Chicken stir-fry with vegetables and cashew nuts

Prep Time20 minutes
Cook Time25 minutes
Servings: 4

Ingredients

  • 2 tsp (10 ml) sesame oil
  • 360 g raw chicken breasts (about 1 ½ breasts or 2 small ones)
  • 1 t. (250 ml) of edamame
  • 227 g ( 1 tray) white mushrooms OR oyster mushrooms sliced
  • 2 medium peppers sliced into strips
  • 250 g (1 tray) of bok choy
  • ¼ t. (60 ml) dry-roasted cashews
  • 3 tbsp (45 ml) tamari or soy sauce
  • 2 tbsp (30 ml) rice vinegar
  • 2 tsp (10 ml) miso
  • 2 tsp (10 ml) fresh ginger grated
  • ½ t. (125 ml) dry quinoa (or another dry grain of your choice)
  • Fresh coriander (for garnish, optional)

Instructions

  • Cook quinoa according to package directions.

Cashew sauce

  • Boil cashews in boiling water for 15 minutes to soften OR soak overnight.
  • In a food processor, process cashews, tamari sauce, rice vinegar, miso and ginger until smooth. Set aside for later use.

Chicken and vegetable stir-fry

  • Heat the sesame oil in a skillet and cook the chicken breasts over medium heat.
  • Once the chicken is cooked, add the vegetables and edamame. Cook until tender.
  • Add the cashew sauce and mix well.
  • Divide into 4 portions and serve with quinoa. Garnish with fresh coriander, if desired.

Notes

For a vegetarian version, replace the chicken breasts with 300g of natural, extra-firm tofu (2/3 of a block).
For a low-FODMAP version
  • Replace white mushrooms with oyster mushrooms or canned mushrooms.
  • Replace cashews with peanuts. 
Recipe and photo by Marianne Lamy