Pineapple and ginger chicken with rice

Who this suits

Munchable's rules clear this recipe for all seven conditions, read at the strictest setting the app offers.

• GERD and reflux
• IBS and low FODMAP
• Lactose intolerance
• Bile acid malabsorption
• Gastroparesis
• SIBO
• IBD, Crohn’s and colitis

Ingredients

• 2 chicken breasts, sliced
• 150 g white rice
• 150 g fresh pineapple, cut into chunks
• 1 carrot, sliced thinly on the diagonal
• 12 g fresh ginger, cut into fine strips
• 1 tsp rapeseed oil
• 1 tbsp tamari
• 2 tbsp coriander leaves, roughly chopped

Brands differ. Scan the one in your cupboard to check what it actually contains. That matters most for the tamari here, where what is in the packet varies by brand.

Method

1. Cook the rice in plenty of salted water until tender, about 12 minutes, then drain.
2. Heat the oil in a wide pan over a high heat and cook the chicken for 5 minutes, turning, until golden.
3. Add the carrot and ginger and cook for 3 minutes, then the pineapple for 2 minutes more, until it starts to catch at the edges.
4. Pour in the tamari with 2 tablespoons of water and let it bubble for a minute.
5. Serve over the rice with the coriander on top.

How this recipe was checked

The quantities above are the whole of it. The ingredient list Munchable reads, how much of the dish each ingredient makes up, and the fat and fibre in a serving are all worked out from those grams, so there is no second copy of the recipe to fall out of agreement with this one.

Checked against this recipe as written. Swap an ingredient or change the portion and the check changes with it. Munchable is a wellness tool, not medical advice, and it never tells you a food is free from anything.

More to cook

All the recipes, or the seven conditions and what Munchable checks for each.