The Low-FODMAP Diet Cookbook (20 page)

PER SERVING:
624 calories; 25 g protein; 20 g total fat; 5 g saturated fat; 83 g carbohydrates; 3 g fiber; 869 mg sodium

SERVES 8

Duck can be purchased from Asian markets and certain supermarkets and adds flavors that complement Asian ingredients well. If you can't find duck, use chicken instead.

Eight 6-ounce (170 g) duck leg quarters (leg and thigh)

½ cup (125 ml) gluten-free soy sauce

2 teaspoons garlic-infused olive oil

2 teaspoons grated ginger

2 tablespoons sesame oil

Salt and freshly ground black pepper

8 cups (2 liters) gluten-free, onion-free chicken stock*

2 celery stalks, sliced

2½ cups (500 g) Arborio rice

1 cup (120 g) frozen peas

*
Most stocks contain onion or garlic. Choose one that is onion-free. If garlic is present, the amount is likely to be minimal and should be suitable for most people on a low-FODMAP diet. If you are extremely sensitive to garlic, omit the stock and use water instead, or make your own stock by boiling chicken bones and/or suitable vegetables (including carrot and celery) in water with your choice of seasonings for about an hour, then straining out the solids.

1.
Cut the flesh from 2 of the duck quarters into ¾-inch (2 cm) strips. Discard the skin and bones.

2.
Combine the soy sauce, garlic-infused oil, ginger, and 1 tablespoon of the sesame oil in a large bowl. Season with salt and pepper. Add the duck strips and the remaining quarters and toss to coat. Cover and refrigerate for 3 to 4 hours or overnight.

3.
Preheat the oven to 350°F (180°C). Pour the stock into a medium saucepan. Cover and bring to a gentle simmer over low heat.

4.
Reserving the strips and marinade, place the duck quarters in a baking dish. Roast for 25 to 30 minutes, until cooked through (liquid should run clear when a thigh is pierced with a toothpick in the thickest part). Cover loosely with foil and keep warm.

5.
While the duck quarters are roasting, heat the remaining 1 tablespoon sesame oil in a large heavy-bottomed saucepan over medium heat, add the celery, and cook until tender and slightly browned. Add the rice and stir until it is well coated in the oil and celery. Add the duck strips and any remaining marinade.

6.
Add ½ cup (125 ml) of the hot stock and cook, stirring, until it has been completely absorbed. Repeat this process, adding ½ cup (125 ml) of the stock at a time, until the rice is tender. Add the peas with the last of the stock, cook until the stock is nearly absorbed and the peas are thawed and warmed through. Season with salt and pepper to taste. Spoon the risotto onto six plates and top each with a roasted duck quarter and another grinding of pepper.

PER SERVING:
536 calories; 32 g protein; 15 g total fat; 3 g saturated fat; 61 g carbohydrates; 2 g fiber; 1434 mg sodium

SERVES 6

I don't remember eating eggplant when I was a child, and what a shame! I have certainly embraced it now, and enjoy cooking it in many ways, including this Middle Eastern–inspired risotto.

11 ounces (300 g) peeled and seeded kabocha or other suitable winter squash, cut into ¾-inch (2 cm) cubes

1 medium-small (100 g) eggplant

Garlic-infused olive oil

1½ teaspoons ground cumin

1 teaspoon ground coriander

1 teaspoon ground turmeric

¼ teaspoon ground cardamom

¼ teaspoon ground sumac, or ¼ teaspoon paprika plus ½ teaspoon grated lemon zest

1 pound (450 g) lean lamb, cut into strips

10½ cups (2.5 liters) gluten-free, onion-free beef stock*

2½ cups (500 g) Arborio rice

⅓ cup (50 g) pine nuts, toasted

½ cup (1½ ounces/40 g) grated Parmesan, plus more for serving (optional)

2 handfuls of baby spinach leaves, rinsed and dried

*
Choose a stock that is onion-free. If garlic is present, the amount is likely to be minimal and should be suitable for most people on a low-FODMAP diet. If you are extremely sensitive to garlic, use water instead, or make your own stock by boiling chicken bones and/or suitable vegetables (including carrot and celery) in water with your choice of seasonings for about an hour, then straining out the solids.

1.
Preheat the oven to 350°F (180°C).

2.
Spread the squash on one baking sheet and the eggplant on another. Brush them both with garlic-infused oil and bake for 20 to 30 minutes, until tender and just beginning to go brown. Set the squash aside to cool, and wrap the eggplant in foil to sweat for 10 minutes. Remove the eggplant from the foil and roughly chop. Set aside.

3.
Heat 1 tablespoon garlic-infused oil in a large heavy-bottomed saucepan over medium heat. Add the cumin, coriander, turmeric, cardamom, and sumac and cook until fragrant. Add the lamb strips and toss to coat in the spices. Cook the lamb, stirring occasionally, until just cooked through. Transfer the lamb to a bowl and set aside. Do not wash the saucepan.

4.
Pour the stock into a medium saucepan. Cover and bring to a gentle simmer over low heat.

5.
Add the rice to the pan you cooked the meat in and cook over medium heat, stirring, for 2 to 3 minutes. Add 1 cup (250 ml) of the stock and cook, stirring, until nearly all the stock has been absorbed. Repeat this process, adding ½ cup (125 ml) of stock at a time, until just ½ cup (125 ml) stock remains.

6.
Stir in the lamb, squash, eggplant, pine nuts, Parmesan, and spinach. Add the remaining stock and cook, stirring, until the stock is nearly absorbed and the rice is tender. Spoon into 6 bowls and serve with an extra sprinkling of Parmesan, if desired.

PER SERVING
(not including optional Parmesan for serving):
654 calories; 26 g protein; 20 g total fat; 6 g saturated fat; 87 g carbohydrates; 4 g fiber; 778 mg sodium

SERVES 4

This dish was inspired by a fabulous dinner I had in a restaurant on a lovely warm summer's evening in Northern Australia many years ago. You can add more lemon zest if you like a more intense citrus flavor.

LEMON AND SPINACH RISOTTO

4 cups (1 liter) gluten-free, onion-free chicken or vegetable stock*

2 tablespoons olive oil

2 teaspoons garlic-infused olive oil

⅓ cup (80 ml) fresh lemon juice

1 heaping tablespoon finely grated lemon zest

⅔ cup (130 g) Arborio rice

Handful of baby spinach leaves, rinsed and dried

⅓ cup (1 ounce/25 g) grated Parmesan

2 heaping tablespoons finely chopped flat-leaf parsley

Salt and freshly ground black pepper

Four 7-ounce (200 g) snapper or barramundi fillets

¼ cup (35 g) cornstarch

Green salad, for serving

*
Most stocks contain onion or garlic. Choose one that is onion-free. If garlic is present, the amount is likely to be minimal and should be suitable for most people on a low-FODMAP diet. If you are extremely sensitive to garlic, omit the stock and use water instead, or make your own stock by boiling chicken bones and/or suitable vegetables (including carrot and celery) in water with your choice of seasonings for about an hour, then straining out the solids.

1.
To make the risotto, pour the stock into a medium saucepan. Cover and bring to a gentle simmer over low heat.

2.
Heat the olive oil, garlic-infused oil, lemon juice, and zest in a large heavy-bottomed saucepan over medium heat. Add the rice and stir until it is well coated.

3.
Add 1 cup (250 ml) of the hot stock and cook, stirring, until it has been completely absorbed. Repeat this process, adding ½ cup (125 ml) of the stock at a time, until just ½ cup (125 ml) stock remains. Stir in the spinach, Parmesan, and parsley. Add the remaining stock and cook, stirring, until it is nearly absorbed and the rice is tender. Season to taste with salt and pepper. Cover and keep warm.

4.
When you add the spinach to the risotto, preheat the broiler to high.

5.
Dust the snapper fillets in cornstarch. Broil for 4 to 6 minutes, until crispy. Turn and broil the other side until just cooked through.

6.
Serve the snapper with the risotto and a fresh green salad.

PER SERVING
(not including the green salad):
342 calories; 16 g protein; 12 g total fat; 1 g saturated fat; 41 g carbohydrates; 1 g fiber; 658 mg sodium

SERVES 6

Sage is a classic, versatile herb that goes particularly well with squash, but you could also use chives, oregano, or rosemary in this dish if you prefer them.

One 2-pound (1 kg) kabocha or other suitable winter squash, peeled, seeded, and cut into ¾-inch (2 cm) cubes

2 tablespoons olive oil

6½ cups (1.5 liters) gluten-free, onion-free chicken or vegetable stock*

2 teaspoons garlic-infused olive oil

12 ounces (340 g) boneless, skinless chicken breasts, diced

12 sage leaves, roughly chopped

2 cups (400 g) Arborio rice

½ cup (1½ ounces/40 g) grated Parmesan

2 heaping tablespoons roughly chopped flat-leaf parsley

Salt and freshly ground black pepper

*
Most stocks contain onion or garlic. Choose one that is onion-free. If garlic is present, the amount is likely to be minimal and should be suitable for most people on a low-FODMAP diet. If you are extremely sensitive to garlic, omit the stock and use water instead, or make your own stock by boiling chicken bones and/or suitable vegetables (including carrot and celery) in water with your choice of seasonings for about an hour, then straining out the solids.

1.
Preheat the oven to 400°F (200°C).

2.
Spread the squash on a baking sheet and brush with a little of the olive oil. Bake for 30 minutes, or until soft and browned. Remove from the oven and select 4 perfect pieces for the garnish.

3.
Pour the stock into a medium saucepan. Cover and bring to a gentle simmer over low heat.

4.
Heat the remaining olive oil and the garlic-infused oil in a large heavy-bottomed saucepan over medium heat. Add the chicken and sage and cook, stirring, for 2 minutes. Add the rice and stir until it is well coated in the oil and sage.

5.
Add 1 cup (250 ml) of the hot stock and the squash (except the pieces for garnish) and cook, stirring, until the stock has been completely absorbed. Repeat this process, adding ½ cup (125 ml) of the stock at a time, until the rice is tender. Add the Parmesan and parsley and stir until just combined and the cheese is starting to melt. Season to taste with salt and pepper and serve garnished with the reserved squash pieces.