Dinner · 30 minutes · serves 2

Ginger chicken and rice bowl

A mild, simple bowl with lean chicken, rice and green vegetables, flavoured with fresh ginger and a little soy sauce instead of chilli and garlic.

Why it suits reflux: Lean chicken, rice and green vegetables are well tolerated. Ginger and coriander add flavour without the usual triggers.

Ingredients

  • 2 chicken breasts, sliced
  • 150 g basmati or brown rice
  • 1 courgette, sliced
  • 100 g green beans, trimmed
  • 2 cm fresh ginger, grated
  • 1 tbsp reduced-salt soy sauce
  • 1 tsp olive or rapeseed oil
  • Fresh coriander to serve

Method

  1. Cook the rice according to the packet.
  2. Heat the oil in a large pan and cook the chicken for 6 to 8 minutes until cooked through.
  3. Add the courgette, green beans and ginger and stir-fry for 4 minutes.
  4. Stir in the soy sauce with a splash of water.
  5. Serve over the rice with coriander.

Make it work for you

  • Eat a normal-sized portion and finish two to three hours before bed.
  • If an ingredient is one of your triggers, look up a swap in the food checker.