Sweet and Spicy Stir-Fry


Trying to cook for IBS isn’t easy, there is a big list of “bad food” and a not-so-big list of “good food.” I have both lists on my refrigerator door so before I plan anything to cook I can cross-check the ingredients against the list and make sure nothing in the meal is likely to cause a flare-up. This is one of my “safe” dishes. Raw vegetables are on the “bad food” list but steamed or cooked vegetables are on the “good food” list along with chicken, rice, and soy so not only is this good for those who have IBS but it’s also extremely easy to make.

Ingredients:

  • 1/2lb chicken, cut in to chunks
  • 2 cups broccoli heads
  • 1 bell pepper (any color. I usually prefer red just for appearances)
  • 2 carrots, peeled and coined
  • 1/3 cup Catalina salad dressing
  • 1/2 cup hoisin sauce
  • 2 cups cooked rice (brown rice is better but white rice is better for IBS)
  • 1tsp of crushed red pepper

To Make It:

  • Heat cooking oil in a skillet, add chicken and cook until no longer pink. Add vegetables and cook for another 2-3 minutes or until vegetables are crisp-tender. (no need to cover)
  • Add Catalina salad dressing and hoisin sauce. Stir to cover chicken and vegetables. Sprinkle with crushed red pepper. (Crushed red pepper is very spicy so I am now in the habit of adding it to individual plates according to the diner’s palate because crushed red pepper is not good for someone with IBS).
  • Serve chicken and vegetables over rice. Add soy as desired (and at my house it’s always desired and lots of it!)

 

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