The Low-FODMAP Diet Cookbook (27 page)

2 teaspoons garlic-infused olive oil

2 teaspoons olive oil

1 tablespoon plus 1 teaspoon fresh lemon juice

Salt and freshly ground black pepper

Six 6- to 7-ounce (190 g) rib-eye steaks (2½ pounds/1.125 kg total), trimmed of excess fat

CREAMY SHRIMP SAUCE

½ cup (125 ml) light cream

1 teaspoon cornstarch

1 teaspoon garlic-infused olive oil

1 pound (450 g) raw jumbo shrimp, peeled and deveined, tails intact

2 teaspoons roughly chopped flat-leaf parsley

Salt and freshly ground black pepper

Green salad or vegetables, for serving

1.
Combine the garlic-infused oil, olive oil, lemon juice, salt, and pepper in a baking dish. Add the steaks and turn to coat. Cover and refrigerate for at least 3 hours.

2.
To make the sauce, blend the cream and cornstarch in a small bowl, stirring well to remove any lumps. Heat the garlic-infused oil in a medium frying pan. Add the cream mixture, shrimp, and parsley and cook until the shrimp have turned just pink and the sauce has thickened. Season to taste with salt and pepper.

3.
Heat a ridged grill pan, cast-iron skillet, or grill to medium-high. Cook the steaks to your preferred doneness. Remove from the pan, cover, and let rest for a few minutes.

4.
Serve the steaks with the shrimp sauce and your choice of salad or vegetables.

PER SERVING
(not including the green salad):
459 calories; 60 g protein; 25 g total fat; 9 g saturated fat; 2 g carbohydrates; 0 g fiber; 433 mg sodium

SERVES 4–6

Pilaf makes a nice change from its creamy cousin, risotto. Aromatic spices and crunchy almonds give this dish plenty of flavor and texture. If you'd like to substitute brown basmati rice for the white, you may, but will need to cook the rice longer and use more stock.

2 tablespoons olive oil

2 teaspoons garlic-infused olive oil

2½ teaspoons grated ginger

2 teaspoons ground cinnamon

6 whole cloves

½ teaspoon cayenne pepper

2 teaspoons ground cumin

1¼ pounds (500 g) boneless lamb loin, sliced

1½ cups (300 g) white basmati rice

1 small sweet potato, chopped

2½ cups (625 ml) gluten-free, onion-free beef or vegetable stock*

⅔ cup (65 g) slivered almonds

1 large eggplant, trimmed and sliced

2 medium zucchini, halved lengthwise and thickly sliced

Salt and freshly ground black pepper

¼ cup (5 g) roughly chopped cilantro

3 tablespoons roughly chopped flat-leaf parsley

*
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.
Heat 1 tablespoon plus 2 teaspoons of the olive oil and the 2 teaspoons garlic-infused oil in a large saucepan or Dutch oven over medium heat. Add the ginger, cinnamon, cloves, cayenne, and cumin and cook for 1 to 2 minutes, until fragrant. Add the lamb and toss until browned.

2.
Add the rice, sweet potato, and eggplant to the pan and cook, stirring, for 2 to 3 minutes, until the rice is well coated in the spiced oil. Pour in the stock and bring to a boil, then reduce the heat to low and simmer, covered, for 10 minutes.

3.
Meanwhile, heat the remaining 1 teaspoon of olive oil in a small frying pan over medium heat. Add the almonds and cook, stirring, until golden. Drain on paper towels.

4.
Add the zucchini to the rice mixture and cook for 5 minutes more, or until all the liquid has been absorbed and the rice is tender. Remove and discard the whole cloves. Season with salt and pepper, then stir in the almonds, cilantro, and parsley. Serve hot.

PER SERVING
(
recipe):
630 calories; 24 g protein; 34 g total fat; 11 g saturated fat; 54 g carbohydrates; 7 g fiber; 318 mg sodium

SERVES 6–8

Curries at Indian restaurants often include high-FODMAP ingredients such as onions and cream, and may be served with high-FODMAP accompaniments such as pappadum (made with lentil or chickpea flour). This delicious homemade curry, on the other hand, is suitable for anyone following a low-FODMAP diet.

½ cup (75 g) cornstarch

2 pounds 10 ounces (1.2 kg) lean lamb steaks, cut into ¾-inch (2 cm) pieces

2 teaspoons garlic-infused olive oil

2 tablespoons rice bran oil or sunflower oil

2 teaspoons ground cinnamon

2 heaping tablespoons ground cumin

2 teaspoons ground ginger

1 heaping tablespoon ground turmeric

2 teaspoons paprika

1 teaspoon cayenne pepper

1 teaspoon salt

1 teaspoon freshly ground black pepper

4 cups (1 liter) gluten-free, onion-free beef stock*

2 heaping tablespoons light brown sugar

One 14.5-ounce (425 g) can crushed tomatoes

Steamed rice and cilantro leaves, 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.
Place the cornstarch in a shallow bowl. Add the lamb pieces and toss to coat well. Shake off any excess.

2.
Heat the garlic-infused oil and rice bran oil in a large heavy-bottomed saucepan or Dutch oven over medium heat. Add the cinnamon, cumin, ginger, turmeric, paprika, cayenne, salt, and pepper and cook for 1 to 2 minutes, until fragrant. Add the lamb and cook, stirring occasionally, for 5 to 7 minutes, until nicely browned. Add the stock and brown sugar and bring to a boil, then reduce the heat and simmer gently for 1½ hours, stirring occasionally.

3.
Stir in the crushed tomatoes and cook for another hour or until the meat is very tender. Make sure the heat is kept very low so the lamb does not boil dry. (Add a little water if necessary.)

4.
Season to taste with salt and pepper and serve with steamed rice, garnished with cilantro.

PER SERVING
(⅛ recipe; not including rice or cilantro):
538 calories; 27 g protein; 39 g total fat; 15 g saturated fat; 16 g carbohydrates; 2 g fiber; 647 mg sodium

SERVES 4–8

Mashed rutabaga makes a nice change from mashed potato, and tastes so good with a dab of butter mashed in. Serve with a variety of other vegetables, if you wish.

2 tablespoons (30 g) salted butter, at room temperature

1 teaspoon ground cumin

Salt and freshly ground black pepper

2 lamb racks (8 chops each, about 3 pounds/1360 g total), trimmed of fat

BUTTERED MASHED RUTABAGA

2 large rutabagas (1¾ pounds/800 g total), peeled and cut into 2-inch (5 cm) chunks

1 tablespoon (15 g) salted butter, at room temperature

Salt and freshly ground black pepper

1.
Preheat the oven to 350°F (180°C).

2.
Combine the butter, cumin, salt, and pepper in a small bowl. Rub over the lamb racks. Place the lamb in a baking dish and roast for 30 minutes or until the lamb is cooked but still pink in the middle. Remove from the oven and let rest for a few minutes.

3.
Meanwhile, to make the mashed rutabagas, cook the rutabagas in boiling water for 8 to 10 minutes, until tender. Drain, then mash with a potato masher. Stir in the butter while still hot, and season well with salt and pepper.

4.
Cut each rack of lamb in half or in quarters and serve on a bed of mashed rutabagas.

PER SERVING
(⅛ recipe):
448 calories; 26 g protein; 31 g total fat; 14 g saturated fat; 16 g carbohydrates; 5 g fiber; 650 mg sodium

MAKES 20

Chocolate and macadamia is a match made in heaven, but you might also like to try pairing ginger and Brazil nuts. Just replace the chocolate and macadamia nuts with 2 teaspoons ground ginger, ¼ cup (60 g) finely chopped crystallized ginger, and ½ cup (85 g) roughly chopped Brazil nuts, and proceed with the recipe.