The Low-FODMAP Diet Cookbook (23 page)

SERVES 4

This is an Indian-style curry, but it's not laden with onion (high in FODMAPs) or ghee (high in fat). It is just lightly spiced with plenty of chicken and vegetables, so even kids and picky eaters should enjoy it.

2 teaspoons garlic-infused olive oil

2 tablespoons olive oil

1 heaping tablespoon garam masala

1 heaping tablespoon ground cumin

2 teaspoons ground turmeric

½ teaspoon cayenne pepper (or to taste)

1 tablespoon sesame oil

Four 7-ounce (200 g) boneless, skinless chicken thighs, trimmed of fat

3 Roma (plum) tomatoes, chopped

1 zucchini, halved lengthwise and sliced

1¾ cups (180 g) trimmed and halved green beans

9 ounces (250 g) kabocha or other suitable winter squash, peeled, seeded, and cut into ¾-inch (2 cm) pieces

¼ cup (55 g) packed light brown sugar

Steamed rice, for serving

1.
Heat the garlic-infused oil and olive oil in a large heavy-bottomed saucepan or Dutch oven over medium heat. Add the garam masala, cumin, turmeric, cayenne, and sesame oil, and cook for 1 to 2 minutes, until fragrant.

2.
Add the chicken, tomatoes, zucchini, green beans, squash, brown sugar, and ½ cup (125 ml) water. Reduce the heat to medium-low, then cover and cook, stirring occasionally, until the chicken and vegetables are tender and the sauce has thickened.

3.
Serve with steamed rice.

PER SERVING
(not including the rice):
496 calories; 43 g protein; 21 g total fat; 4 g saturated fat; 32 g carbohydrates; 6 g fiber; 193 mg sodium

SERVES 4

There are all sorts of variations on this iconic dish. Because this is a gluten-free, low-FODMAP cookbook there is no onion in the sauce, but don't despair—it still tastes great.

TOMATO SAUCE

One 14.5-ounce (425 g) can crushed tomatoes

2 heaping tablespoons chopped flat-leaf parsley

1 teaspoon sweet paprika

2 teaspoons sugar

½ cup (80 g) sliced black olives

½ cup (75 g) cornstarch

2 large eggs

1 cup (120 g) dried gluten-free, soy-free bread crumbs*

Salt and freshly ground black pepper

Four 6-ounce (170 g) boneless, skinless chicken breasts

1 tablespoon olive oil

⅔ cup (80 g) grated reduced-fat Parmesan or cheddar

Green salad or vegetables, for serving

*
You may make your own bread crumbs by processing gluten-free, soy-free bread into crumbs in a food processor. Breads that include soy lecithin are suitable on the low-FODMAP diet.

1.
Preheat the oven to 350°F (180°C).

2.
To make the sauce, combine the tomatoes, parsley, paprika, sugar, and olives in a small frying pan and cook over medium-low heat for 15 minutes, stirring occasionally.

3.
Set out three shallow bowls and fill one with the cornstarch, one with the eggs, and one with the bread crumbs mixed with the salt and pepper. Beat the eggs lightly. Coat the chicken breasts in the cornstarch, shaking off any excess, then dip in the egg, and finally toss in the bread crumbs until well coated.

4.
Heat the olive oil in a large frying pan over medium-low heat. Add the chicken and cook for 3 to 4 minutes on each side, until golden brown and cooked through.

5.
Place the chicken breasts in a baking dish, spoon the sauce over them, and top with the cheddar. Cover and bake for 15 minutes, or until the cheese is golden and melted.

6.
Serve with your choice of salad or vegetables.

PER SERVING
(not including the green salad):
516 calories; 50 g protein; 16 g total fat; 5 g saturated fat; 37 g carbohydrates; 2 g fiber; 805 mg sodium

SERVES 4

Although there are a few steps to this dish, they are not difficult, and the result is an elegant, flavor-packed meal to serve your friends and family. On special occasions, wrap the croquettes in prosciutto to push the decadence over the top.

Nonstick cooking spray

5 large boneless, skinless chicken thighs, excess fat removed, cut into chunks

⅔ cup (80 g) dried gluten-free, soy-free bread crumbs*

1 large egg

¼ cup (60 ml) Basil Pesto (
page 64
)

4 ounces (115 g) mozzarella, cut into 8 cubes

8 basil leaves

8 prosciutto slices (optional)

GARLIC-INFUSED CREAM SAUCE

¼ cup (60 ml) light cream

1 teaspoon garlic-infused olive oil

Salt and freshly ground black pepper

Green salad or vegetables, for serving

*
You may make your own bread crumbs by processing gluten-free, soy-free bread into crumbs in a food processor. Breads that include soy lecithin are suitable on the low-FODMAP diet.

1.
Preheat the oven to 350°F (180°C). Grease a baking sheet with nonstick cooking spray.

2.
Combine the chicken, bread crumbs, egg, and pesto in a food processor or blender and process until just combined—do not puree. Divide the mixture into 8 portions and form into balls. Gently flatten each ball and place a piece of mozzarella and a basil leaf in the middle of each. Re-form the balls to enclose the cheese and basil, then shape into croquettes about 2 inches (5 cm) long and 1 inch (3 cm) wide. If using the prosciutto, wrap each croquette in a slice and secure with a toothpick.

3.
Place the croquettes on the baking sheet. Bake for 20 minutes, or until the chicken is cooked through (and the prosciutto, if using, is crisp). Test by cutting into a croquette; it should be opaque.

4.
Meanwhile, to make the sauce, combine the cream and garlic-infused oil in a small saucepan over medium-low heat and season well with salt and pepper. Cook, stirring, until warmed through.

5.
Serve two chicken croquettes per person with the sauce and your choice of salad or vegetables.

PER SERVING
(with prosciutto; not including the green salad):
435 calories; 36 g protein; 27 g total fat; 7 g saturated fat; 10 g carbohydrates; 0 g fiber; 899 mg sodium

SERVES 8

A terrine is a savory loaf made up primarily of meat—in this case chicken, beautifully flavored with tarragon. Lovely served cold with salad, or as part of an appetizer platter, this dish is sure to please.

2 teaspoons garlic-infused olive oil

2 tablespoons olive oil

2 tablespoons (30 g) salted butter

¼ cup (60 ml) dry white wine

14 ounces (400 g) boneless, skinless chicken thighs, excess fat removed, finely chopped

12 ounces (340 g) ground white meat chicken

Nine 1-ounce (28 g) slices gluten-free, soy-free bread, crusts removed, crumbled into coarse crumbs

1 large egg, lightly beaten

½ cup (125 ml) light cream

Small handful of flat-leaf parsley leaves, chopped

Small handful of tarragon leaves, chopped

Salt and freshly ground black pepper

14 long, thin prosciutto slices (about 12 ounces/340 g total)

Boiling water

Green salad, for serving

1.
Preheat the oven to 350°F (180°C).

2.
Heat the garlic-infused oil, olive oil, and butter in a small heavy-bottomed frying pan over medium heat until the butter has melted. Stir in the wine and set aside.

3.
Place the chicken thigh meat, ground chicken, bread crumbs, egg, cream, parsley, and tarragon in a large bowl, pour in the wine mixture, and mix together well. Season with the salt and pepper.

4.
Line a deep 8 x 4-inch (20 x 10 cm) loaf pan with overlapping slices of prosciutto, leaving a little overhang on both long sides. Spoon the chicken mixture into the pan and smooth the surface. Fold in the overhanging prosciutto to enclose the filling. Cover the pan with foil and place in a large baking dish. Pour enough boiling water into the dish to come two thirds of the way up the side of the pan.

5.
Bake for 1 hour, or until the juices run clear when a toothpick is inserted into the center of the terrine. Set aside to cool to room temperature.

6.
Remove the foil and invert the pan onto a wire rack over the baking dish to allow the juices to drain away. After the juices stop running, turn the pan upright and cover again with foil. Top with another loaf pan containing two or three heavy cans, to compress the terrine. Place in the refrigerator for a few hours or overnight.

7.
To serve, remove the weights, extra pan, and foil, turn out the terrine onto a cutting board, and pat dry with paper towel. Cut into thick slices and serve with your favorite salad.

PER SERVING
(not including the green salad):
439 calories; 32 g protein; 27 g total fat; 5 g saturated fat; 15 g carbohydrates; 1 g fiber; 922 mg sodium

SERVES 4–6

This very fragrant marinade uses a lovely blend of mild aromatic spices. I am sure you will thoroughly enjoy this moist, tender chicken with a subtle infusion of delicious Asian flavors.

½ cup (125 ml) gluten-free soy sauce

2 tablespoons plus 2 teaspoons sesame oil

2 heaping tablespoons light brown sugar

2 teaspoons grated ginger

3 star anise (or 2 teaspoons ground star anise)

½ teaspoon ground cinnamon

One 4-pound (1.8 kg) whole chicken, excess fat removed

2 cups (500 ml) gluten-free, onion-free chicken stock*

Vegetables, 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.
Combine the soy sauce, sesame oil, brown sugar, ginger, star anise, and cinnamon in a bowl and stir until the sugar has dissolved. Place the chicken, breast up, in a baking dish. Pour the marinade over it and use a pastry brush to ensure the entire chicken is well coated. Cover and refrigerate for 3 to 4 hours, brushing the chicken with the marinade every 1 to 2 hours.

2.
Preheat the oven to 350°F (180°C).

3.
Uncover the chicken, pour the stock into the baking dish, and roast for 30 minutes. Cover loosely with foil and roast for 20 to 30 minutes more, until the juices run clear when you piece the chicken with a toothpick in the thickest part of the thigh. Let rest for a few minutes before carving.

4.
Serve with the pan juices and your choice of vegetables.

PER SERVING
(
recipe; not including the vegetables):
304 calories; 40 g protein; 12 g total fat; 2 g saturated fat; 6 g carbohydrates; 0 g fiber; 1485 mg sodium