Low FODMAP Instant Pot Chicken Stir Fry

Ingredients

• 1/2 cup low sodium tamari (or soy sauce if not needing gluten-free)
• 2 tablespoons rice vinegar
• 2 tablespoons garlic-infused olive oil
• 2 teaspoons sesame oil
• 1/2 tablespoon fresh ginger, shredded or minced, or 1/2 teaspoon ground ginger
• 1/2 teaspoon red pepper flakes (optional*)
• 1/4 teaspoon ground white pepper (or black pepper)
• 1/4 teaspoon Chinese 5-Spice
• 1/4 teaspoon liquid stevia or sweetener of choice, to taste (omit for Whole30)*
• 1/4 cup water (omit from marinade - add to pot later)
• 1/2 teaspoon xanthan gum or thickener of choice (optional)*
• 1.75 pounds boneless skinless chicken thighs
• 2 cups broccoli heads, chopped into bite-sized pieces
• 1 cup carrot, chopped into matchsticks (about 1 large carrot)
• 10 ounce can sliced mushrooms, drained, rinsed, and patted dry
• 8 ounce can water chestnuts, drained, rinsed, and patted dry
• 1/4 cup scallion greens, thinly sliced on the diagonal, for garnish (optional)
• 1 cup white long grain or basmati rice
• 1 cup cold water

Instructions

1. 1

   Prepare marinade (optional - for best results): 2 hours prior to cooking or up to overnight, whisk together low FODMAP stir fry sauce ingredients except for water and xanthan gum in a small bowl. Pour sauce into a small (quart-sized) zip top bag. Add chicken thighs, seal, and refrigerate until ready to cook. Once ready to cook, pour 1/4 cup of cold water and contents of the zip top bag into the Instant Pot, spreading thighs evenly in a single layer.

2. 2

   If not using a marinade: Whisk together stir fry sauce ingredients (except the xanthan gum) in the bottom of a 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. Place chicken thighs in a single layer in the sauce.

3. 3

   If making pot-in-pot rice (optional): Place trivet into Instant Pot on top of chicken thighs and sauce. Pour rice into a fine-mesh sieve and rinse thoroughly under cold water. Pour rice into an oven safe stainless steel (I use this one) or glass bowl with 1 cup of cold water and stir. Place bowl on top of trivet in the Instant Pot.

4. 4

   Pressure cook: Close the Instant Pot lid, set the pressure release valve to “Sealing,” press the “Pressure Cook” or “Manual” button, and set the timer for 5 minutes. Once the cooking cycle has completed, allow the pressure to naturally release for 10 minutes, and then manually release the remaining pressure.

5. 5

   Open lid: If you’ve made rice, using hot pads, remove the bowl of rice to a plate. Check the temperature of the thickest thigh using an instant read thermometer. Chicken must reach an internal temperature of 165°F to be safely consumed. Using tongs, remove chicken to a cutting board, leaving the liquid in the pot.

6. 6

   Cook veggies: Hit “Sauté” on the Instant Pot and add the veggies to the pot: broccoli, carrot, mushrooms, and water chestnuts. Simmer veggies until broccoli is nearly fork tender, about 2 minutes, stirring occasionally with a plastic spoon or spatula (I love my Instant Pot spatula).

7. 7

   While veggies simmer, chop the chicken into ½-inch wide strips. If you’ve made rice, fluff with a fork.

8. 8

   Thicken sauce (optional): If you prefer a thicker sauce, sprinkle xanthan gum over bubbling sauce and veggies and stir until the sauce thickens, about 1 minute. Hit the “Cancel” button.

9. 9

   Serve: Add chicken strips to the Instant Pot and stir. Taste the stir fry and add salt as needed. Serve over rice (see below for more options).