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Delicious And Easy Ibs Rice Recipes

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IBS friendly treats 2minute deconstructed rice crispy treats Do It Yourself Health
IBS friendly treats 2minute deconstructed rice crispy treats Do It Yourself Health from diyhealthblog.com
Are you looking for delicious and easy-to-make rice recipes that are perfect for people with IBS? Look no further! In this blog post, we will share some mouth-watering rice recipes that are low FODMAP and perfect for those with IBS.

Description

Irritable bowel syndrome (IBS) is a common digestive disorder that affects millions of people worldwide. Symptoms include abdominal pain, bloating, gas, and diarrhea or constipation. Many people with IBS find that certain foods trigger their symptoms, including high FODMAP foods like wheat, onions, and garlic. Rice is a low FODMAP and easily digestible grain that is perfect for people with IBS.

Prep Time

The prep time for these IBS rice recipes varies, but most take around 10-15 minutes to prepare.

Cook Time

Cook time for these recipes ranges from 15-30 minutes, depending on the recipe.

Ingredients

The ingredients for these recipes are easy to find and include low FODMAP ingredients like rice, chicken, shrimp, carrots, spinach, and bell peppers. You can find low FODMAP ingredients at your local grocery store or online.

Equipment

You'll need basic kitchen equipment like a rice cooker, large pot, cutting board, and knife.

Method

1. Start by rinsing your rice and setting it aside to soak for 15-20 minutes. This will help remove any excess starch and improve the texture of your rice. 2. While the rice is soaking, prepare your vegetables and protein. Cut your chicken or shrimp into bite-sized pieces and chop your vegetables into small pieces. 3. In a large pot, heat up some oil on medium heat. Add your protein and cook until browned on all sides. Remove from the pot and set aside. 4. Add your vegetables to the pot and cook until they are soft and tender. 5. Add your soaked rice to the pot and stir to combine with the vegetables. 6. Add enough water to the pot to cover the rice by about an inch. Bring the water to a boil, then reduce the heat to low and cover the pot. 7. Cook the rice for 15-20 minutes, or until all the water has been absorbed and the rice is tender. 8. Once the rice is cooked, fluff it with a fork and add your protein back into the pot. Stir to combine and serve hot.

Notes

To make these recipes vegetarian, simply swap out the chicken or shrimp for tofu or tempeh. You can also add in extra vegetables or spices to customize the flavor to your liking.

Nutrition Info

Each of these recipes is low FODMAP and easy to digest, making them a great choice for people with IBS. They are also packed with nutrients like protein, fiber, and vitamins.

Recipe Tips

To add extra flavor to your rice, try adding in some low FODMAP spices like cumin, paprika, or turmeric. You can also top your rice with some fresh herbs like cilantro or parsley for a pop of flavor.

Recipe 1: Chicken and Vegetable Rice Bowl

Ingredients:

  • 1 cup of rice
  • 1 chicken breast, cut into bite-sized pieces
  • 1/2 cup of chopped carrots
  • 1/2 cup of chopped bell peppers
  • 1 cup of spinach leaves
  • 2 tablespoons of oil
  • Salt and pepper to taste
Method:
  1. Rinse the rice and set aside to soak for 15-20 minutes.
  2. Cut the chicken into bite-sized pieces and chop the vegetables into small pieces.
  3. In a large pot, heat up some oil on medium heat. Add your chicken and cook until browned on all sides. Remove from the pot and set aside.
  4. Add your vegetables to the pot and cook until they are soft and tender.
  5. Add your soaked rice to the pot and stir to combine with the vegetables.
  6. Add enough water to the pot to cover the rice by about an inch. Bring the water to a boil, then reduce the heat to low and cover the pot.
  7. Cook the rice for 15-20 minutes, or until all the water has been absorbed and the rice is tender.
  8. Once the rice is cooked, fluff it with a fork and add your chicken back into the pot. Stir to combine and serve hot.

Recipe 2: Shrimp Fried Rice

Ingredients:

  • 1 cup of rice
  • 1/2 pound of shrimp, peeled and deveined
  • 1/2 cup of chopped carrots
  • 1/2 cup of chopped bell peppers
  • 2 tablespoons of oil
  • 2 eggs, beaten
  • 2 tablespoons of soy sauce
  • Salt and pepper to taste
Method:
  1. Rinse the rice and set aside to soak for 15-20 minutes.
  2. Cut the shrimp into bite-sized pieces and chop the vegetables into small pieces.
  3. In a large pot, heat up some oil on medium heat. Add your shrimp and cook until pink and cooked through. Remove from the pot and set aside.
  4. Add your vegetables to the pot and cook until they are soft and tender.
  5. Add your soaked rice to the pot and stir to combine with the vegetables.
  6. Add enough water to the pot to cover the rice by about an inch. Bring the water to a boil, then reduce the heat to low and cover the pot.
  7. Cook the rice for 15-20 minutes, or until all the water has been absorbed and the rice is tender.
  8. In a separate pan, scramble your eggs until cooked through.
  9. Once the rice is cooked, fluff it with a fork and add your shrimp and scrambled eggs back into the pot. Stir to combine and add soy sauce, salt, and pepper to taste. Serve hot.

Recipe 3: Veggie Rice Bowl

Ingredients:

  • 1 cup of rice
  • 1/2 cup of chopped zucchini
  • 1/2 cup of chopped bell peppers
  • 1/2 cup of chopped carrots
  • 1/2 cup of chopped spinach
  • 2 tablespoons of oil
  • Salt and pepper to taste
Method:
  1. Rinse the rice and set aside to soak for 15-20 minutes.
  2. Chop the vegetables into small pieces.
  3. In a large pot, heat up some oil on medium heat.
  4. Add your vegetables to the pot and cook until they are soft and tender.
  5. Add your soaked rice to the pot and stir to combine with the vegetables.
  6. Add enough water to the pot to cover the rice by about an inch. Bring the water to a boil, then reduce the heat to low and cover the pot.
  7. Cook the rice for 15-20 minutes, or until all the water has been absorbed and the rice is tender.
  8. Once the rice is cooked, fluff it with a fork and serve hot.

With these delicious and easy-to-make IBS rice recipes, you'll be able to enjoy a variety of flavorful meals without worrying about triggering your IBS symptoms. Give them a try and let us know which one is your favorite!

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