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Low FODMAP Sesame-Ginger Chicken & Rice Bowls

Prepared in: 20 min

Cooked in: 40 min

Total Time: 60 min

Servings: 4

Calories: 627 kcal

Fat: 23.2g

Carbs: 63.5g

Proteins: 42g

Enjoy a flavorful twist on the classic rice bowl with this Low FODMAP Sesame-Ginger Chicken & Rice Bowl. Featuring tender roasted chicken thighs, fluffy rice, crisp veggies, and a delicious sesame-ginger sauce, this dish is a tummy-friendly way to add variety to your meal rotation!
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Ingredients

Sesame-Ginger Sauce
  • 3 tbsp low-sodium tamari (gluten-free soy sauce)
  • 1 tbsp sesame oil
  • 1 tbsp rice vinegar
  • 1 tbsp pure maple syrup (No HFCS)
  • 1 tbsp garlic-infused oil (low FODMAP)
  • 1 tsp freshly grated ginger (optional, depending on tolerance)
  • 1 tsp cornstarch + 1 tbsp water (for thickening)
  • 1 tsp toasted sesame seeds (optional, for garnish)
Chicken Thighs
  • 8 chicken thighs (bone-in or boneless)
  • ½ tsp smoked paprika
  • 1 tsp dried chives
  • 1 tbsp low-sodium tamari
  • 1 tsp garlic-infused oil
Rice Bowl Base
  • 1 ½ cups (300g) uncooked jasmine or basmati rice
  • 2 medium carrots, peeled and julienned
  • 1 cucumber, cut into matchsticks
  • 4 radishes, thinly sliced
  • 2 tbsp green onion/scallion tops (green parts only, finely sliced)

Instructions

  1. Prepare the Chicken:
    Preheat the oven to 190°C (375°F). Line a baking tray with parchment paper. In a small bowl, mix the paprika, chives, tamari, and garlic-infused oil. Toss the chicken thighs in the mixture until evenly coated. Arrange the chicken thighs on the prepared baking tray, ensuring they don’t overlap.
  2. Roast the Chicken:
    Bake the chicken for 30–40 minutes or until golden and cooked through (internal temperature of 75°C/165°F). For bone-in thighs, bake an additional 15–20 minutes.
  3. Cook the Rice:
    While the chicken roasts, cook the rice according to package instructions. Use the absorption method for fluffy, perfect rice.
  4. Make the Sesame-Ginger Sauce:
    In a small saucepan, combine the tamari, sesame oil, rice vinegar, maple syrup, garlic-infused oil, and grated ginger (if using). Bring the mixture to a gentle simmer over medium heat. In a small bowl, whisk the cornstarch and water together, then slowly stir it into the sauce. Cook for 1–2 minutes, stirring constantly, until the sauce thickens slightly. Set aside.
  5. Prep the Veggies:
    Peel and julienne the carrots, cut the cucumber into matchsticks, and thinly slice the radishes and green onion tops.
  6. Assemble the Bowls:
    Divide the cooked rice among four bowls. Top each bowl with roasted chicken thighs (sliced if desired), fresh veggies, and a drizzle of sesame-ginger sauce. Garnish with sesame seeds and green onion tops for extra flavor.
  7. Serve Immediately:
    Enjoy your Low FODMAP Sesame-Ginger Chicken & Rice Bowl fresh for the best flavor and texture.

Tips & Low FODMAP-Friendly Notes

  • Sesame-Ginger Sauce:
    • Ensure your garlic-infused oil is FODMAP-friendly (no garlic solids).
    • Ginger is low FODMAP in small amounts (up to 1 tsp per serving).
  • Chicken Thighs: Use boneless or bone-in thighs based on your preference, adjusting cooking time accordingly.
  • Vegetables: Stick to the recommended low FODMAP serving sizes for each vegetable. Refer to the Monash FODMAP App for guidance.

Bon appétit

These Low FODMAP Sesame-Ginger Chicken & Rice Bowls are a perfect balance of sweet, savory, and fresh flavors. They’re easy to customize and great for meal prepping! With this tummy-friendly meal, you’ll feel nourished and satisfied without compromising your gut health. 🥗✨

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