If your gut has been giving you a hard time but you still want a fast, satisfying dinner, this one is for you. It uses garlic-infused oil and the green tops of spring onions to deliver real flavour without the onion and garlic that often trigger symptoms, and it leans on lean prawns for a generous protein hit. Perfect for a busy weeknight when you want to eat well and still be done in 20 minutes.
Serves 2 · Time 20 min · Style Low-FODMAP
Ingredients
- 150 g flat rice noodles (dried)
- 250 g raw peeled prawns
- 2 tbsp garlic-infused olive oil
- 1 medium carrot (about 80 g), cut into thin matchsticks
- 1 small red capsicum (about 100 g), thinly sliced
- 80 g pak choi leaves, roughly chopped (green parts)
- 4 spring onions, green tops only, sliced
- 1 tbsp tamari (gluten-free soy sauce)
- 1 tbsp fresh lime juice
- 1 tsp finely grated fresh ginger
- 1/2 tsp maple syrup
- Pinch of chilli flakes (optional)
- Fresh coriander, to serve (optional)
Method
- Soak or cook the rice noodles according to the packet instructions, then drain and set aside. Toss with a few drops of the garlic-infused oil to stop them sticking.
- Pat the prawns dry. Heat 1 tbsp of the garlic-infused oil in a large frying pan or wok over high heat and cook the prawns for 1–2 minutes each side, until pink and just opaque. Remove to a plate.
- Add the remaining 1 tbsp oil to the pan. Stir-fry the carrot and capsicum for 2–3 minutes until starting to soften but still crisp.
- Add the ginger and the green tops of the spring onions and stir-fry for 30 seconds until fragrant.
- Add the pak choi and toss for 1 minute until just wilted.
- Return the prawns and noodles to the pan. Pour over the tamari, lime juice, maple syrup and chilli flakes, then toss everything together for 1–2 minutes until hot and evenly coated.
- Serve straight away, scattered with fresh coriander if using.
Nutrition per serving
| Energy | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|
| 401 kcal | 28 g | 52 g | 9 g | 4 g |
Dietitian’s tip
The low-FODMAP secret here is using garlic-infused oil and only the green tops of spring onions — the FODMAPs in garlic and onion are water-soluble, not oil-soluble, so the oil carries the flavour without the fructans that upset many sensitive guts. If you want even more protein for training recovery, stir through an extra 100 g of prawns or some firm tofu; both keep this within low-FODMAP serving sizes.
General guidance, not individual medical advice. For personalised nutrition, see a registered dietitian.