This tasty low-FODMAP meal combines the sweetness from pineapples, the crunch from peanuts and the sharp taste of green onions. Shrimp can be substituted for chicken, pork or tempeh. For those new to cooking fried rice, the meal turns out best when you start out with cold, cooked rice. The recipe can be found in Patsy Catsos' book, The IBS Elimination Diet and Cookbook.
- 1 tablespoon brown sugar - 1/4 cup low-sodium soy sauce - 2 tablespoons rice vinegar - 2 tablespoons dark or spicy sesame oil - 1/4 teaspoon freshly ground black pepper - 1/2 teaspoon hot sauce (optional) - 2 large eggs - 1 teaspoon water - 2 tablespoons garlic-infused olive oil - 1 cup chopped carrots - 1 tablespoon minced fresh ginger - 4 cups chopped bok choy - 3 cups cooked white or brown rice - 2 cups cooked shrimp - 1 cup pineapple chunks - 1/2 cup unsalted peanuts - 1 bunch scallion greens, thinly sliced
In a small bowl, combine the brown sugar, soy sauce, vinegar, sesame oil, pepper, and hot sauce, if using. Beat together the eggs and water in another small bowl.
In an extra-large skillet or wok, heat 1/2 tablespoon of the olive oil over medium-high heat. Add the eggs and cook, stirring constantly, until yolks and whites are firm but not browned, about 2 minutes. Remove the eggs from the skillet and cut into strips.
Heat the remaining 1 1/2 tablespoons oil in the skillet until it spatters when a drop of water is dropped in the pan. Add the carrots, ginger, and bok choy and sauté over medium-high heat until tender. Transfer the rice to the skillet and cook, stirring occasionally, for 5 to 10 minutes, until the rice is heated through and lightly crisp in parts. Add the shrimp, pineapple, egg strips, and soy sauce mixture, stirring occasionally from the bottom until everything is heated through. Garnish with the peanuts and scallion greens and serve immediately.