Spicy Chicken Fried Rice (Fructose-Friendly)
Enjoy this spicy chicken fried rice packed with fructose-friendly ginger, carrots, jalapeño, green onion (green parts only), and egg! Whether you’re fructose intolerant or not, this is a delicious meal that’s great for meal prep. The recipe is low-fructose and low-fructan (no garlic or onion) and can easily be made gluten-free if you use tamari instead of soy sauce. Remove the chicken for a vegetarian option. This is a staple recipe for me since finding out about my fructose malabsorption!
Servings: 4-5
Prep Time
20 minutes
Cook Time
25 minutes
Total Time
45 minutes
Ingredients (My Favorite Brands)
2 cups basmati rice (you can also cook the rice a day or two in advance)
2 cups water or chicken broth
2 tablespoons garlic- or shallot-infused olive oil
1 lb cooked chicken breast, diced
Salt and pepper to taste
1 tablespoon ginger, minced
1 jalapeño pepper, diced (adjust according to your spice preference)
1 cup grated or diced carrots
1/4 cup green onions (green parts only, diced)
2 eggs, beaten
1/4 cup soy sauce or tamari, divided
1 tablespoon sesame oil
1/2 teaspoon crushed red pepper flakes (adjust to taste)
Additional chopped green onions for garnish (optional)
Instructions
Cook the Rice:
Instant Pot: Add 2 cups rice, 2 cups water or chicken broth, a drizzle of sesame oil, and salt to taste. Seal and cook on high pressure for 4 minutes. Let the pressure release for 10 minutes and then quick release remaining pressure. Fluff with a fork.
Alternately, you can cook the rice on the stove according to package instructions.
Chop Chop
Chop your ginger, jalapeño, green onions, and carrots if needed.
Chop the chicken into bite-sized pieces.
Cook the Chicken:
Heat 1 tablespoon of garlic- or shallot-infused olive oil over medium heat in a large pan or wok. Add diced chicken breast to the skillet. Add salt, pepper, and 2 tablespoons of soy sauce or tamari and cook for roughly 10 minutes until browned and cooked through (at least 165° F). Remove to a plate or bowl.
Cook the Veggies & Eggs:
Add another tablespoon of garlic- or shallot-infused olive oil to the pan. Add diced ginger, jalapeño, and carrots to the skillet. Stir-fry for 2-3 minutes until slightly softened.
Push the vegetables to one side of the skillet and pour the beaten eggs onto the empty side. Scramble the eggs until fully cooked, then mix them with the vegetables. Sprinkle in the green onions.
Combine It:
Add the sesame oil and cooked rice to the skillet, breaking up any clumps with a spatula. Add the chicken back in. Stir-fry for 3-4 minutes, allowing the rice to heat up and absorb the flavors from the other ingredients.
Drizzle 2 tablespoons of soy sauce/tamari over the rice mixture. Sprinkle with ground black pepper and crushed red pepper flakes. Stir well to evenly distribute the seasonings.
Taste and adjust seasoning with salt if necessary.
Continue to stir-fry for another 2-3 minutes until everything is heated through and well combined.
Once everything is cooked and seasoned to your liking, remove the skillet from heat.
Serve the spicy chicken fried rice hot, garnished with additional chopped green onions (green parts only) if desired.
Follow me on Instagram @FightTheFructose for more fructose-friendly recipes!
