Gentle Nasi Goreng with Basmati Rice and Chicken — Gut-Friendly Version

Preparation Steps

1. The night before — Prepare the rice to maximise resistant starch: Cook the basmati rice according to the packet instructions (rinse it thoroughly before cooking to remove excess surface starch). Once cooked, spread it in a thin, even layer across a large plate or baking dish, leave it to cool at room temperature for 15 minutes, then refrigerate for at least 4 to 8 hours — ideally overnight. This chilling step is the most important one: it converts a portion of the starch into resistant starch, a powerful prebiotic that feeds the beneficial bacteria in your gut microbiome.

2. Prepare the sauce and spices: In a small bowl, combine the gluten-free soy sauce, coconut sugar and lime juice. Set aside. In a separate small bowl, mix together the turmeric, cumin, ginger and white pepper. Having everything measured and ready in advance means you can add the spices to the pan quickly, without the risk of burning them.

3. Stir-fry the chicken: Heat a large non-stick frying pan or wok over a high heat. Add 1 tablespoon of sunflower oil. Once the oil is hot (but not smoking), add the diced chicken in a single layer. Stir-fry for 3 to 4 minutes, stirring regularly, until the pieces are golden and cooked through. Remove the chicken from the pan and set aside on a plate. Cooking quickly over a high heat helps preserve the glutamine in the chicken, an amino acid that is essential for repairing the gut lining.

4. Fry the spices and spring onion: In the same pan, reduce the heat slightly to medium-high. Add 1 tablespoon of sunflower oil and the garlic-infused oil. Immediately add the sliced green spring onion tops and fry for 30 seconds. Add the spice mixture (turmeric, cumin, ginger, white pepper) and stir vigorously for 30 to 45 seconds — no longer — to release the aromas without scorching the spices. This step matters: gentle heat preserves curcumin and its anti-inflammatory properties.

5. Add the cold rice: Tip the cold basmati rice straight into the pan. Use a spatula to gently break up any clumps and separate the grains, then toss everything together with the spices. Stir-fry over a high heat for 2 to 3 minutes, stirring regularly, until the rice is piping hot and some grains are lightly golden. Starting with cold rice ensures you retain as much resistant starch as possible, even after this brief reheating.

6. Add the eggs: Push the rice to the sides of the pan to create a well in the centre, then add the remaining tablespoon of oil into that space. Crack both eggs directly into the well and scramble them quickly with the spatula. Before they are fully set, fold them through the rice so they are evenly distributed. The eggs contribute additional protein and beneficial amino acids that support the gut wall.

7. Finish with the sauce: Pour the soy sauce, lime and coconut sugar mixture over the rice. Stir well and stir-fry for a further minute over a high heat. Taste and adjust seasoning with a pinch of salt if needed. Avoid over-seasoning: excess sodium can disrupt fluid balance in the gut.

8. Return the chicken and serve: Add the reserved chicken pieces back into the pan, stir gently and heat for 1 minute until everything is warmed through evenly. Divide the nasi goreng between shallow bowls. Scatter over a few fresh coriander leaves and serve alongside sliced cucumber, which is refreshing and very gentle on the digestive system.

💡 Important Gut-Friendly Notes

On garlic-infused oil: Garlic-infused oil is made by gently heating garlic cloves in oil and then removing all the pieces. Fructans — the FODMAP compounds responsible for bloating and discomfort — do not transfer into the oil, so you get all the flavour of garlic without the fermentable sugars that can trigger symptoms in people with IBS or a sensitive gut. You can make it at home or buy it ready-made (check the label to ensure it contains no garlic pieces).

On spring onions: Use the green tops only, which are naturally low in FODMAPs. The white bulb end contains fructans and should be avoided if you have gut sensitivities.

On soy sauce: Opt for tamari (naturally gluten-free) if you are sensitive to gluten or following an elimination protocol. Always check the label to ensure it contains no yeast extract or fermentable additives.

On reheating: This dish keeps for up to 24 hours in the fridge. Reheating the rice a second time will degrade a portion of the resistant starch again, so it is best enjoyed on the day it is made to get the full prebiotic benefit.