The Low-FODMAP Diet Cookbook (26 page)

8 skin-on new potatoes, scrubbed

2 heaping tablespoons cornstarch

1 heaping tablespoon minced herbs (such as rosemary and/or oregano)

½ teaspoon salt

2 tablespoons olive oil

2 pounds (900 g) beef sirloin or top round steaks, or beef fillet

Basil Pesto (
page 64
)

1.
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

2.
Cut the potatoes in half, then into ½-inch (1.5 cm) wedges. Combine the cornstarch, herbs, and salt in a resealable plastic bag. Add the potato wedges, seal, and toss to coat. Transfer to a colander and shake off any excess coating; the potatoes should only be lightly coated. Place the wedges in a single layer on the baking sheet, brush with the oil, and bake for 10 minutes. Reduce the oven temperature to 350°F (180°C) and bake for 20 minutes more, turning the wedges halfway through, until crisp and golden brown.

3.
Preheat the broiler or a grill to medium-high, or place a ridged grill pan or cast-iron skillet over medium-high heat, and cook the steaks to your preferred doneness. Cover and let rest for a few minutes.

4.
Serve the steaks and potato wedges with a dollop of pesto.

PER SERVING:
711 calories; 52 g protein; 46 g total fat; 15 g saturated fat; 22 g carbohydrates; 9 g fiber; 498 mg sodium

SERVES 6–8

If you enjoy Asian food, you're likely familiar with satay sauce. Most versions use onion as a major ingredient, so it was a challenge to recreate the dish without it. After much trial and error, I'm happy with the authentic flavor of this sauce. Unlike the satay you may have eaten on skewers, this version is a stir-fry designed to showcase this low-FODMAP satay sauce.

PEANUT SAUCE

1 heaping tablespoon cornstarch

¾ cup (210 g) creamy peanut butter

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

2 teaspoons garlic-infused olive oil

2 tablespoons rice bran oil or peanut oil

¼ cup (60 ml) gluten-free soy sauce

¼ cup (55 g) packed light brown sugar

Salt and freshly ground black pepper

2 tablespoons peanut oil, plus more if needed

1½ pounds (700 g) lean beef, sliced ⅛-inch (3 mm) thick

5 ounces (150 g) green beans, trimmed (1-⅓ cups)

1 red bell pepper, seeded and cut into strips

1½ cups (150 g) broccoli florets

2 carrots, diced

Steamed rice, 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 beef soup 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 peanut sauce, blend the cornstarch with the peanut butter and 2 tablespoons of the stock to make a smooth paste. Stir in the garlic-infused oil, rice bran oil, soy sauce, brown sugar, and remaining stock, and season to taste with salt and pepper.

2.
Heat the peanut oil in a wok over medium heat. Add one third of the beef and stir-fry until just cooked (it should still be pink on the inside). Remove from the wok and set aside. Cook the remaining beef in two batches and set aside.

3.
Add the vegetables to the wok and stir-fry over high heat for 2 to 5 minutes, until just tender, adding a little extra oil if needed. Return the beef and any juices to the wok. Add the sauce and stir-fry until thickened and heated through. Serve with rice.

PER SERVING
(⅛ recipe; not including rice):
450 calories; 23 g protein; 32 g total fat; 8 g saturated fat; 19 g carbohydrates; 4 g fiber; 718 mg sodium

SERVES 4

Flank steaks work well for this recipe as they are long and have a fairly consistent width, which is important when rolling them up.

Nonstick cooking spray

1½ pounds (675 g) flank, sirloin, or top round steak, trimmed of fat and cut into 4 pieces

2 ounces (60 g) baby spinach leaves (2 cups), rinsed, dried, and finely chopped

2 heaping tablespoons finely chopped pitted black olives

¼ cup plus 1 tablespoon (75 g) reduced-fat cream cheese, at room temperature

Salt and freshly ground black pepper

HORSERADISH CREAM

1 heaping tablespoon freshly grated horseradish

Squeeze of fresh lemon juice

¼ cup (60 ml) light cream

2 heaping tablespoons finely chopped flat-leaf parsley

Salt and freshly ground black pepper

Green salad or vegetables, for serving

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

2.
Place each steak between two sheets of parchment or waxed paper and flatten with a meat tenderizer or rolling pin until the steak is about a third of its original thickness. Cut each steak in half to make 8 thin steaks. Set aside.

3.
Mix together the spinach, olives, and cream cheese and season with salt and pepper. Place about 1 tablespoon of the cream cheese filling across the center of each steak portion and roll up to enclose the filling. Secure with a toothpick.

4.
Place the rolls in the baking dish and bake for 10 minutes. Cover with foil and bake for 5 minutes more or until cooked through.

5.
Meanwhile, to make the horseradish cream, combine all the ingredients in a small saucepan and simmer gently over medium-low heat for 5 to 8 minutes, until thickened slightly. (Don't let it boil.)

6.
Serve 2 beef rolls per person with the horseradish cream and your choice of salad or vegetables.

PER SERVING
(not including the green salad):
479 calories; 35 g protein; 36 g total fat; 16 g saturated fat; 3 g carbohydrates; 1 g fiber; 391 mg sodium

SERVES 8

These popovers (known as Yorkshire puddings in some parts of the world) are traditionally made with white wheat flour, so I'm happy to offer this recipe as a delicious wheat-free alternative. The trick is to have
really
hot oil—so be careful not to spill it and burn yourself.

POPOVERS

½ cup (65 g) superfine white rice flour

⅓ cup (50 g) cornstarch

1 teaspoon salt

2 large eggs

½ cup (125 ml) skim milk, lactose-free milk, or suitable plant-based milk

HERB AND MUSTARD STUFFING

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

1 large egg

¼ cup (60 ml) gluten-free whole grain mustard

3 to 4 heaping tablespoons roughly chopped flat-leaf parsley

1 heaping tablespoon tomato paste or puree

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

2 teaspoons paprika

2 pounds 10 ounces (1.2 kg) beef tenderloin

1 tablespoon olive oil

2 teaspoons salt

2 tablespoons vegetable oil

GRAVY

About 1 cup (250 ml) boiling water

¼ cup (85 g) gluten-free, onion-free gravy mix*

Roasted 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. Most gravy mixes 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 gravy mix and replace with 1 onion-free beef stock cube (or juice from the roasting pan) and 2 heaping tablespoons cornstarch.

1.
Preheat the oven to 400°F (200°C).

2.
To make the popovers, sift the rice flour, cornstarch, and salt three times into a large bowl (or whisk in the bowl until well combined). Make a well in the middle and add the eggs and one third of the milk. Using a wooden spoon, mix the batter from the center out—first mixing the eggs and milk together, and then gradually working in the flour from the sides. Beat the batter until smooth and shiny. Stir in the remaining milk and let stand for 1 hour.

3.
To make the stuffing, combine all the ingredients in a bowl. Set aside.

4.
Place the beef on a cutting board and slice horizontally through the thickest part to open out the meat like a book. Press the stuffing along the center. Carefully roll up the beef to enclose the stuffing and secure with kitchen string at ¾-inch (2 cm) intervals.

5.
Place the rolled beef in a metal baking dish, seam-side down, brush with the olive oil, and sprinkle with the salt. Roast for 40 to 45 minutes for medium-rare, or until your desired doneness. Remove from the oven and increase the oven temperature to 425°F (220°C). Transfer the beef to a cutting board and let rest, covered loosely with foil, while you make the popovers.

6.
To make the popovers, put ½ teaspoon of vegetable oil into each cup of a 12-cup muffin pan. Place on the top shelf of the oven for 5 minutes to heat the oil. Carefully pour the batter into each cup. Reduce the heat to 375°F (190°C) and bake for 6 to 8 minutes, until the popovers are risen and golden brown.

7.
To make the gravy, combine the pan juices with enough boiling water to equal 1 cup (250 ml) liquid. Return to the baking dish and whisk in the gravy mix. Cook over medium heat, whisking constantly, until thickened and well combined.

8.
Remove the string from the beef and slice carefully so you don't disturb the stuffing. Serve with the popovers, gravy, and your choice of roasted vegetables.

PER SERVING
(not including the roasted vegetables):
578 calories; 31 g protein; 40 g total fat; 15 g saturated fat; 22 g carbohydrates; 0 g fiber; 1205 mg sodium

SERVES 6

Surf and turf at its best! I've suggested rib-eye, but you can choose your favorite cut of steak for this. As always with seafood, try to buy the shrimp on the day you want to cook them.