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Low FODMAP Nasi Goreng

Low FODMAP Nasi Goreng


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 10 mins
  • Cook Time: 10 mins
  • Total Time: 20 minutes
  • Yield: 4
  • Category: Main Dish
  • Method: Skillet
  • Cuisine: Indonesian

Description

Low FODMAP Nasi Goreng – my one-skillet FODMAP-friendly take on a popular Indonesian fried rice dish. It’s gluten-free, dairy-free and mostly plant-based with vegan swaps included.


Ingredients

Fried Rice

  • 3 cups leftover cooked rice
  • 2 Tbsp. reduced-sodium tamari sauce
  • 1 Tbsp. garlic-infused olive oil
  • 1 Tbsp. tomato paste
  • 1 Tbsp. brown sugar
  • 2 tsp. fish sauce, optional
  • 1-2 tsp. sambal oelek
  • 1 Tbsp. cooking oil
  • 2 medium carrots, finely diced
  • 1 cup thinly sliced Chinese cabbage (aka napa cabbage)
  • 4 eggs, optional

For Serving

  • Cucumber slices, for serving
  • Lime wedges, for serving
  • Sliced green onions, green parts only, for garnish
  • Red pepper flakes, optional garnish

Instructions

  1. In a small bowl, whisk together tamari sauce, olive oil, tomato paste, brown sugar, optional fish sauce, and sambal oelek. Adjust flavors, to taste, and set aside.
  2. Heat cooking oil in a large frying pan over medium-high heat. Once hot, add diced carrots and cook for 3 minutes. Stir in shredded cabbage and cook 1 minute more. Add sauce and leftover cooked rice. While continuing to cook, stir everything together until rice is well-coated with the sauce mixture.
  3. If omitting eggs, cover rice mixture and continue to cook until rice is hot.
  4. If using eggs, create four wells in the rice mixture. Carefully add a cracked egg into each well. Cover and cook until rice is hot and eggs are cooked to desired doneness.
  5. Serve warm with cucumber slices and lime wedges and garnish with sliced green onions (green parts only) and optional red pepper flakes.

Notes

Sambal Oelek: Sambal oelek is an Indonesian condiment made from red chile peppers, vinegar, and salt. Although not officially been tested by Monash, sambal oelek is made from low FODMAP ingredients. Chiles and peppers do contain capsaicin which is a naturally-occurring compound that contributes to their spiciness. Capsaicin may be a non-FODMAP trigger for some individuals with IBS.

Red Pepper Flakes: Chiles and peppers contain capsaicin a naturally-occurring compound that contributes to their spiciness. Capsaicin may be a non-FODMAP trigger for some individuals.

Vegan/Vegetarian Friends: Omit the fish sauce and replace with a little bit of salt, to taste. Add or omit the eggs based on your lifestyle. Serving this with cooked tempeh is a delicious vegan alternative and was frequently how I enjoyed this dish in Bali. 🙂

Keywords: One dish, entree, supper, dinner