IBS Unfiltered

Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Difficulty: Easy
Serves: 2–3

Description

This Gentle Ginger Chicken & Rice Bowl is a soothing, well-balanced meal designed for sensitive stomachs. The ginger aids digestion, while garlic-infused olive oil and tamari add flavour without triggering IBS symptoms.

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🧂 Ingredients

• 2 boneless, skinless chicken breasts, thinly sliced
• 1 tbsp garlic-infused olive oil
• 1 tbsp grated fresh ginger (or ½ tsp ground ginger)
• 1 cup cooked white rice (or low-FODMAP brown rice)
• 1 cup baby spinach or bok choy
• ½ cup sliced carrots
• 2 tbsp low-sodium tamari (gluten-free soy sauce)
• 1 tsp sesame oil
• 1 tbsp chopped green tops of spring onions (optional garnish)

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👩‍🍳 Instructions

1. Cook the chicken
   • Heat garlic-infused olive oil in a skillet over medium heat.
   • Add chicken and ginger; sauté for 5–6 minutes until lightly browned.
2. Add vegetables
   • Stir in carrots and tamari; cook 3–4 minutes until tender.
   • Add spinach or bok choy and cook until just wilted.
3. Assemble the bowl
   • Serve the chicken and vegetables over a bed of warm rice.
   • Drizzle with sesame oil and top with green onion tops (if tolerated).