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Low-FODMAP & Gluten-free Chicken Ramen Bowl with Bok Choy

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This gluten-free and low-FODMAP Chicken Ramen bowl features baby bok choy, Asian sauce, and plenty of flavor! Easy prep at home makes a dinner in under 30 minutes.  IBS and gut friendly.

Ingredients

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  • 10 ounces uncooked, low-FODMAP ramen noodles*
  • 4 large eggs
  • 2 tablespoons garlic infused oil*
  • 1 tablespoon freshly grated ginger
  • 1/2 cup rice vinegar*
  • 1/2 cup low-sodium soy sauce
  • 2 tablespoons oyster sauce*
  • 2 tablespoons mirin*
  • 1 tablespoon fish sauce*
  • 1 tablespoon Sriracha sauce or hot sauce (optional)*
  • 10 ounces (300g) baby bok choy
  • 10 ounces cooked boneless chicken breast or thighs, shredded or cubed
  • 4 cups low-FODMAP chicken broth, prepared*
  • 1 cup water
  • 1 jalapeño or serrano pepper, sliced (adjust to your tolerance)*
  • 2 scallions, green tips only*
  • Chopped fresh cilantro, for garnish

Instructions

  • In a large pot, cook ramen noodles per package instructions.  Drain when done and toss with 1 tablespoon infused oil
  • While this is cooking, boil 4 eggs, or use an egg cooker to medium boiled.  Immerse in cold water once cooked to stop heating process.  After 3 minutes, remove and peel carefully, then slice each one in half
  • Meanwhile, heat large saucepan or Dutch oven
  • In a mixing bowl, combine remaining infused oil, rice vinegar, soy sauce, oyster sauce, mirin, fish sauce and Sriracha sauce
  • Place ginger and sauce in the skillet and warm, then add the bok choy and stir fry lightly for 1-2 minutes.  It will shrink a lot
  • Add the low-FODMAP chicken broth and water and allow to heat through
  • Stir in the cooked chicken then the prepared ramen
  • When soup is warm, serve in 4 bowls, garnished with soft boiled egg halves, sliced peppers, chopped scallion tips, and cilantro

Notes

  • Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients, using available FODMAP data at time of posting
  • Infused oils have flavor but not the difficult to digest FODMAPs! See my low-FODMAP Top 11 Tips and Tricks to explain why!
  • Rice vinegar should not be substituted for ‘seasoned’ rice vinegar (that contains sweeteners)
  • Mirin is a sweet Asian cooking ingredient, select a brand without high fructose corn syrup (I use Kikkoman)
  • 1 tablespoon is one low-FODMAP serving for fish sauce
  • 1 tablespoon is one low-FODMAP serving for oyster sauce
  • 1 teaspoon is one low-FODMAP serving for Sriracha; spice may be an IBS trigger independent of FODMAP content
  • Bok choy is low-FODMAP at 75g servings.  You may also substitute spinach or kale if desired
  • Avoid the scallion bulb as they are higher in FODMAPs, use the green tips only
  • One serving is 1 chili (28g) for chili peppers, if you don’t like spicy food then modify
  • I used Lotus Foods Gluten-free Ramen Rice Noodles (one 10-oz package).  These contain: Organic Brown Rice Flour, Organic Millet Flour
  • Feel free to substitute spinach, or kale for the bok choy, depending on what you have at home!

Find it online: https://rachelpaulsfood.com/low-fodmap-gluten-free-30-minute-chicken-ramen-bowl-with-bok-choy/

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