The Low-FODMAP Diet Cookbook (24 page)

SERVES 4

This is a great example of a few simple ingredients coming together to create something special. Boneless, skinless chicken breasts work best; make sure you use a sharp kitchen knife to cut them.

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

2 slices Swiss cheese, halved

2 slices gluten-free smoked or double-smoked ham, halved

¼ cup (35 g) cornstarch

2 large eggs

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

¼ cup (60 ml) canola oil

MUSTARD SAUCE

¼ cup (60 ml) light cream

¼ cup (75 g) gluten-free mayonnaise

2 to 3 teaspoons gluten-free smooth mild mustard

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.
Cut each chicken breast nearly in half horizontally without cutting all the way through. Open out like a book. Place a piece of cheese and a piece of ham on each, fold the top over the filling, and secure with a toothpick.

2.
Set out 3 shallow bowls. Fill one with the cornstarch, one with the eggs, and one with the bread crumbs. 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. Make sure the chicken breasts stay closed, enclosing the filling.

3.
Heat the canola oil in a large nonstick pan over medium-low heat. Add the chicken and cook for 4 to 5 minutes on each side, until golden brown and cooked through.

4.
Meanwhile, to make the mustard sauce, combine the cream, mayonnaise, and mustard in a small saucepan. Stir over medium heat for 3 to 5 minutes, until the sauce has thickened slightly.

5.
Divide the chicken among four plates, drizzle with the sauce, and serve with your choice of salad or vegetables.

PER SERVING
(not including the green salad):
580 calories; 52 g protein; 30 g total fat; 9 g saturated fat; 21 g carbohydrates; 0 g fiber; 622 mg sodium

SERVES 4

I have given you three different fillings to choose from here, but they can all be adapted to suit your taste, so feel free to play around with the ingredients. Each filling recipe makes enough to stuff four chicken breasts, so if you'd like to sample more than one, you'll need to increase the amount of chicken. On a practical note, this is a great way to use up leftover rice.

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

SUN-DRIED TOMATO AND FETA

⅔ cup (100 g) sun-dried tomatoes, drained (if packed in oil) and finely chopped

1 cup (150 g) cooked white rice

3½ ounces (100 g) feta, finely diced (about ⅔ cup)

1 heaping tablespoon finely grated lemon zest

1 large egg white

2 heaping tablespoons fresh oregano

Salt and freshly ground black pepper

Basting liquid

2 teaspoons garlic-infused olive oil

3 tablespoons olive oil

1 teaspoon fresh oregano

1 teaspoon finely grated lemon zest

MIDDLE EASTERN

6 ounces (170 g) mashed sweet potato (from about 1 small sweet potato)

1 cup (150 g) cooked white rice

1 teaspoon ground cumin

1 large egg white

Salt and freshly ground black pepper

Basting liquid

2 teaspoons garlic-infused olive oil

3 tablespoons olive oil

1 teaspoon ground cumin

PESTO

2 heaping tablespoons Basil Pesto (
page 64
)

1 cup (150 g) cooked white rice

1 large egg white

Salt and freshly ground black pepper

Basting liquid

2 teaspoons garlic-infused olive oil

3 tablespoons olive oil

1 teaspoon Basil Pesto (
page 64
)

Small basil leaves, for garnish (optional)

Green salad or vegetables, for serving

1.
Preheat the oven to 350°F (180°C).

2.
Using a small sharp knife, insert the blade into the middle of the chicken breast and work to form a pocket (you want to cut to about ⅓ inch/1 cm from the internal edge).

3.
Combine all the ingredients for your choice of filling in a medium bowl and mix well.

4.
Spoon the filling into the chicken pockets, pressing it in firmly and making sure it is evenly spread. Seal the ends with a toothpick.

5.
Place the chicken breasts on a baking sheet. Whisk together all the ingredients for your choice of basting liquid and brush it over the chicken. Bake for 15 minutes, or until golden brown, then cover with foil and bake for 5 to 10 minutes more, until cooked through (no longer pink inside). Let rest for 5 to 10 minutes.

6.
Cut into thick slices, garnish with basil leaves (if desired), and serve with your choice of salad or vegetables.

PER SERVING
(not including the green salad):

Sun-Dried Tomato and Feta:
458 calories; 45 g protein; 23 g total fat; 7 g saturated fat; 17 g carbohydrates; 1 g fiber; 597 mg sodium

Middle Eastern:
400 calories; 42 g protein; 15 g total fat; 2 g saturated fat; 22 g carbohydrates; 1 g fiber; 277 mg sodium

Pesto:
393 calories; 42 g protein; 19 g total fat; 3 g saturated fat; 12 g carbohydrates; 0 g fiber; 309 mg sodium

SERVES 6

Quinoa (pronounced “keen-wah”) is an ancient grain that is packed full of nutrients, and a good source of fiber and plant-based protein. It has a delicious nutty flavor and makes a nice change from traditional potato or rice side dishes. To make this meal vegan, leave out the pork, use vegetable stock, and serve double the amount of quinoa (unbuttered) with the vegetable stew.

¼ cup (35 g) cornstarch

Salt and freshly ground black pepper

2 pounds (900 g) lean pork, diced

2 teaspoons garlic-infused olive oil

2 teaspoons olive oil

One 14.5-ounce (400 g) can crushed tomatoes

½ cup (125 ml) tomato puree

2 carrots, sliced

1½ cups (375 ml) gluten-free, onion-free beef or vegetable stock*

1 large rosemary sprig

4 ounces (120 g) baby spinach leaves (4 cups)

7 ounces (200 g) green beans, trimmed and halved (2 cups)

BUTTERED QUINOA

⅔ cup (70 g) quinoa

1 tablespoon (15 g) salted butter

Salt and freshly ground black pepper

*
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 or beef 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.
Place the cornstarch, salt, and pepper in a shallow bowl. Dust the pork in the cornstarch, shaking off any excess.

2.
Heat the garlic-infused oil and olive oil in a large heavy-bottomed saucepan or stockpot over medium-high heat. Add one third of the pork and cook, stirring, for 2 to 3 minutes, until golden. Transfer to a plate with a slotted spoon and cover to keep warm. Repeat with the remaining pork.

3.
Add the tomatoes, tomato puree, carrots, stock, and rosemary to the final batch of pork, then return the reserved pork and any juices to the pot. Bring to a boil, then reduce the heat to a simmer. Cover and cook, stirring occasionally, for 1 hour, or until the pork is very tender.

4.
Remove the pan from the heat and remove the rosemary stem (the leaves should have cooked off). Stir in the spinach and green beans, then season to taste with salt and pepper. Cook for 5 minutes, or until the beans have softened.

5.
Meanwhile, bring a medium saucepan of water to a boil. Add the quinoa and boil for 10 to 12 minutes, until just tender. Drain and rinse under hot water, then drain again. Stir in the butter until melted and season to taste with salt and pepper.

6.
Divide the quinoa among shallow bowls and serve with a generous helping of the fricassee.

PER SERVING:
409 calories; 36 g protein; 14 g total fat; 5 g saturated fat; 31 g carbohydrates; 6 g fiber; 611 mg sodium

SERVES 4

Cranberry sauce isn't just for Thanksgiving! It adds a sweet-tart element to this dish. If you can locate red currant jelly, it makes for a nice alternative.

1 teaspoon garlic-infused olive oil

1 tablespoon plus 1 teaspoon olive oil

1 tablespoon plus 1 teaspoon fresh lemon juice

Salt and freshly ground black pepper

1 pound (450 g) pork tenderloin

⅓ cup (80 g) whole berry cranberry sauce

CREAMY GARLIC POLENTA