Pad See Ew (IBS Friendly)

We love bring you new and exciting recipes and this one is especially special and not just because it’s our take on the traditional Thai stir fry dish, but because its Low FODMAP! Yep you heard us right – Low FODMAP!

This recipe will officially be hitting the KIC app at the end of this week, so get excited!

For those who may not be aware, our Low FODMAP recipes have been designed to avoid specific ingredients which commonly cause an upset tummy for those with IBS. Put simply, there are some foods which can cause serious irritation of the gut (foods with FODMAPs) and so these recipes have been designed to avoid those food groups.

We love knowing that we can cater to our friends with IBS and provide them with delicious options to help keep their taste buds and tummies happy.

We love the array of colours in this dish, the saltiness from the soy sauces and the protein hit coming from both the prawns and the egg. This recipe also acts as a fantastic meal to cook once and eat twice as it serves 4 and in all honestly, stir fry often tastes even better the day after. Enjoy.

P.s. simply because a recipe is labelled as Low FODMAP doesn’t mean someone without IBS can’t enjoy it.

Ingredients

300g thick rice noodles

300g prawns, peeled

1 large egg

2 carrots

1 chinese broccoli bunch

1 handful garlic chives

1 zucchini

2tbsp sesame oil

1/2tsp asafoetida powder

2tsp caster sugar

3tbsp soy sauce

3tsp white vinegar

2tbsp dark soy sauce

2tbsp oyster sauce

Method

Step 1

In a small bowl, mix together sauce ingredients until sugar is dissolved – leave aside. Prepare your vegetables; trim ends of chinese broccoli and cut in half to separate the leaves from the stems, finely slice carrot and zucchini, dice green tips of garlic chives.

Step 2

Prepare a pot of boiling water on the stove for the noodles – we only want to cook the noodles right before adding to the wok to prevent over-cooking and breakage.

Step 3

Heat a wok over high-medium heat and add 1 tablespoon of oil. Add prawns; cook for 2 minutes before removing from heat and adding to a plate. Add carrot and zucchini to the hot wok for 1-2 minutes (add a dash of water if they begin to stick), then broccoli stems for 1 minute, then leaves to wilt. Pour your crispy fried veg to the prawn plate.

Step 4

Return wok to heat and add your rice noodles into your pot of boiling water. Crack the egg into the wok and whisk to scramble for 1-2 minutes before pouring onto your prawn and vegetable plate.

Step 5

Increase wok’s heat to high, add remaining oil. Once oil is very hot, add sauce and cooked noodles from the boiling water. Toss to combine for 1-2 minutes to caramelise – avoid using tongs or utensils where possible as this can break the noodles. Add the prawns, vegetables and egg back into the wok. Heat for another 2 minutes, tossing to combine before removing from heat.

Step 6

Serve immediately, garnish with garlic chives.