Histamine-Free Chicken Stir-Fry

Name: Histamine-Free Chicken Stir-Fry
Prep time: 15 min
Cook time: 20 min
Yield: 10
Ingredients: 2 skinless organic chicken breast, diced; 1 cup broccoli florets; 1 cup bell peppers, sliced; 1 cup frozen green peas; 2 cloves garlic, minced; 2 tablespoons olive oil; Salt and black pepper to taste; Basmati rice to serve (optional)

As an experienced nutritionist advocating for low-histamine diets, I developed this recipe for my own family to enjoy. Classic stir fry dishes are a favorite at home, but high-histamine ingredients like soy sauce and certain vegetables were a no-go. So, I recreated the dish, focusing on low-histamine ingredients, for our dinner table. It was an instant hit, and now, it's a regular part of our meal rotation.

Prep Time15 minutes
Cook Time20 minutes
Servings1 Person

Why suitable for low histanmine diet

This Chicken Stir-Fry recipe is suitable for a low histamine diet as it avoids ingredients known to be high in histamine. We have used organic chicken, which is fresh and not aged or preserved, reducing its histamine level. The fresh vegetables selected are also low in histamine, making this dish a safe and delicious option for those managing histamine intolerance.

Ingredients

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2 skinless organic chicken breast, diced

1 cup broccoli florets

1 cup bell peppers, sliced

1 cup frozen green peas

2 cloves garlic, minced

2 tablespoons olive oil

Salt and black pepper to taste

Basmati rice to serve (optional)

Instructions

0Heat the olive oil in a large frying pan or wok over medium heat.
1Toss in the diced chicken and stir-fry until it's fully cooked. Remove from pan and set aside.
2Add the minced garlic to the same pan and stir-fry until fragrant.
3Add the broccoli, bell peppers, and green peas. Sauté the vegetables until they’re tender, stirring frequently.
4Add the cooked chicken back into the pan. Stir everything together, add salt and black pepper to taste.
5If serving with rice, prepare according to package instructions.
6Serve the stir-fry hot with or without rice.

Tipps

Use Fresh and Organic Ingredients

While cooking for histamine intolerance, use fresh and organic poultry or meats to keep the histamine level low. Aged, preserved, or processed meats can be high in histamines. Also use fresh vegetables instead of canned or old, stale ones.

Substitute with other Low Histamine Vegetables

If you want to switch up this dish, there's a range of other low histamine vegetables you can use like zucchinis, leeks, cucumbers etc. to make the stir fry according to your preference.

Cook Rice in Bulk

If you're going to serve this stir fry with rice and eat rice regularly, it can be beneficial to cook it in bulk and frozen in single servings. This way, you only need to take out a portion, heat it up and serve it with your stir fry saving valuable time.

Keep it Colorful

A variety of colors in your dish doesn't only make it appealing visually but also ensures a good mix of different nutrients.

Nutrition Facts

Calories300
Protein25g
Carbs15g
Fat8g
Fiber3g

Remember that everyone's tolerance to histamine can be different, so it's important to pay attention to your body and adjust your diet accordingly. Always discuss dietary changes with a healthcare professional.

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