Ma You Ji
麻油雞·(má-yóu-jī)
MEAL PREP
In Taiwan, the "sitting month" of postpartum recovery revolves around intense rest and restorative eating. At the center of that tradition is Ma You Ji, a deeply fragrant chicken stew built entirely on the synergy of black sesame oil, fierce old ginger, and sweet rice wine. Because traditional Chinese medicine relies on ginger rather than garlic or onion to drive the aromatics, this ancient, deeply comforting meal is naturally devoid of the fructans that trigger IBS. It just happens to be a perfect low-FODMAP meal-prep asset. The active work is minimal: you slice some ginger, sear some chicken, and let the wine reduce. Tomorrow at lunch, your coworkers will be intensely jealous.
Ingredients
- black sesame oil3 tbsp
- old ginger1 large knob
- boneless skin-on chicken thighs1 1/2 lb
- Taiwanese Michiu, dry sherry, or sake1 cup
- low-FODMAP chicken broth1 cup
- kosher salt1/2 tsp
- cooked jasmine rice or 100% buckwheat soba4 portions
Method
- 01
Render the aromatics.
Place a heavy-bottomed pot or Dutch oven over medium-low heat. Add the sesame oil and the ginger slices, letting them gently fry for about 3 to 4 minutes until the edges of the ginger curl, darken, and dry out slightly—this infuses the fat with incredible depth without burning it.
- 02
Sear the chicken.
Turn the heat up to medium-high. Add the chicken pieces, skin-side down if possible, tossing and searing for about 3 to 4 minutes until the outside turns opaque.
- 03
Simmer and reduce.
Pour in the rice wine and the chicken broth. Bring to a rapid boil for 1 minute to cook off the harsh alcohol notes, then drop the heat to low, cover the pot, and let it simmer for 15 minutes.
- 04
Portion for the week.
Stir in the salt, taste the broth, and adjust seasoning as needed. Divide your cooked rice or noodles into four airtight meal-prep containers and ladle the hot chicken and sesame-ginger broth directly over the top; the gelatin from the chicken will help the broth set in the fridge, making it highly transportable.
Notes
Why this swap?
Authentic Ma You Ji uses whole, bone-in chopped chicken, which yields an incredibly rich broth. To keep this strictly under a ten-minute active time budget for a busy weeknight, we swap in boneless, skin-on chicken thighs. You still get the necessary fat and collagen from the skin to give the soup body, without the hassle of hacking through bone. We also omit the diaspora-favorite dried shiitake mushrooms, which are packed with the polyol mannitol.
Gut Irritant Warning
This is a richer dish—for some readers, the fat content itself can be a trigger even when the FODMAP load is fine. Sesame oil is the defining characteristic of this stew. If you are currently sensitive or in a flare, pair this with a lighter side like steamed bok choy and eat a slightly smaller portion to avoid setting off your gastrocolic reflex.
Ingredient Tip
Look for "black sesame oil" at an Asian grocer. Pressed from roasted black sesame seeds, it has a much more robust, slightly smoky profile compared to standard toasted sesame oil. Standard works if you're in a pinch, but the black oil makes the dish.