The Low-FODMAP Diet Cookbook (13 page)

SERVES 6

Bread mix works really well for pizza crusts, whether miniature, as in this recipe, or full size (
page 118
). There are many different gluten-free bread mixes available these days—look for one with low-FODMAP ingredients (soy lecithin is suitable) in the baking section of the supermarket or in health food shops. I've suggested two topping options, one of which is vegetarian (or vegan, if you leave out the cheese in the pesto).

2 cups (300 g) gluten-free, soy-free bread mix

2 tablespoons Basil Pesto (
page 64
)

CHICKEN AND BACON

2 teaspoons garlic-infused olive oil

1 pound (450 g) boneless, skinless chicken breasts, thinly sliced

8 ounces (225 g) lean bacon slices, chopped

6 mozzarella bocconcini, sliced

TEMPEH AND RED PEPPER

2 teaspoons garlic-infused olive oil

1 pound (450 g) gluten-free tempeh, crumbled and steamed

½ cup (170 g) roasted red bell peppers, sliced

1.
Preheat the oven to 250°F (120°C). Line one or two large baking sheets with parchment paper.

2.
Prepare the bread mix following the directions on the package. Spoon one-sixth of the bread mix onto the parchment paper and spread with the back of a large metal spoon into a 6-inch (15 cm) circle. Dip the spoon in water if necessary to help with the spreading. Repeat with the remaining mix. Bake for 15 minutes or until lightly browned. Remove from the oven and increase the temperature to 350°F (180°C).

3.
Meanwhile, for chicken and bacon pizzas, heat the oil in a heavy-bottomed frying pan over medium heat. Add the chicken and bacon and cook, stirring, until the bacon is crispy and the chicken is golden brown. Remove with a slotted spoon and drain on paper towels.

4.
For the tempeh and red pepper pizzas, heat the oil in a heavy-bottomed frying pan over medium heat. Add the tempeh and cook, stirring, until crispy. Remove with a slotted spoon and drain on paper towels.

5.
Spread 1 teaspoon pesto over each pizza crust. Top with the bacon and chicken and then the mozzarella, or with the tempeh and roasted peppers. Bake for 15 minutes or until the cheese has melted. For a crisper crust, bake the pizzas directly on the oven rack.

PER SERVING:

Chicken and Bacon:
514 calories; 38 g protein; 27 g total fat; 8 g saturated fat; 26 g carbohydrates; 3 g fiber; 1070 mg sodium

Tempeh and Red Pepper:
323 calories; 21 g protein; 10 g total fat; 2 g saturated fat; 37 g carbohydrates; 9 g fiber; 378 mg sodium

SERVES 4

Although tofu is made from soy, and soy is a legume that contains FODMAPs, I'm happy to say that tofu—because of its processing—is low in FODMAPs. So enjoy these skewers with gusto!

½ cup (125 ml) gluten-free soy sauce

2 tablespoons sesame oil

1 teaspoon grated ginger

7 ounces (200 g) firm tofu, pressed and cut into ½-inch (1.5 cm) cubes

18 ounces (500 g) sweet potatoes, cut into ¾-inch (2 cm) cubes (about 3¾ cups)

1 large eggplant, cut into ½-inch (1.5 cm) cubes

1 large zucchini, halved lengthwise and cut into ⅓-inch (1 cm) slices

2 green or red bell peppers, seeded and cut into ¾-inch (2 cm) squares

Olive oil (optional)

½ cup (125 ml) gluten-free sweet red chili sauce*

*
Most chili sauces contain garlic. The amount present in the sauce is likely to be minimal and should be suitable for most people on a low-FODMAP diet. If you are extremely sensitive to garlic, it is best to avoid the sauce, or limit intake to a very small serving. Assess your individual tolerance.

1.
Combine the soy sauce, sesame oil, and ginger in a small bowl. Place the tofu in a large container with a lid. Pour the marinade over the top and toss gently to coat. Cover and refrigerate for 2 to 3 hours, shaking occasionally to evenly coat the tofu with the marinade.

2.
Bring a large pot of water to a boil. Add the sweet potato and cook over medium-high heat for about 5 minutes, until just tender. Drain and set aside.

3.
If using wooden skewers, soak them in water for about 10 minutes to prevent scorching (you will need eight skewers). If broiling, preheat the broiler; if grilling, preheat the grill to medium.

4.
Thread the vegetable and tofu pieces onto the skewers in an alternating pattern.

5.
Grill or pan-fry the skewers over medium heat, or broil, turning regularly and brushing with a little olive oil if necessary to prevent them from sticking.

6.
Serve hot, drizzled with the sweet chili sauce.

PER SERVING
(including the optional olive oil):
462 calories; 14 g protein; 19 g total fat; 3 g saturated fat; 63 g carbohydrates; 10 g fiber; 1151 mg sodium

SERVES 4

If you have children, encourage them to join you in the kitchen to make this really easy dinner. Quick to prepare and packed full of flavor, this family favorite is delicious warm or cold. Try it with a green salad or cooked rice.

¼ cup (60 ml) gluten-free soy sauce

2 tablespoons plus 2 teaspoons light brown sugar

2 teaspoons garlic-infused olive oil

2 teaspoons olive oil

2 tablespoons plus 2 teaspoons fresh lemon juice

2 tablespoons plus 2 teaspoons sesame oil

8 chicken drumsticks

2 heaping tablespoons chopped cilantro

1.
To make the marinade, combine the soy sauce, brown sugar, garlic-infused oil, olive oil, lemon juice, and sesame oil in a large baking dish and stir until the sugar has dissolved.

2.
Add the chicken to the marinade and turn each drumstick to make sure they are all well coated. Cover the dish and refrigerate for a few hours or overnight.

3.
Preheat the oven to 350°F (180°C), or a grill to medium-high. Bake or grill the drumsticks, turning occasionally, for 15 to 20 minutes, until the juices run clear when the drumsticks are pierced in the thickest part with a toothpick. Sprinkle with the cilantro just before serving.

PER SERVING:
233 calories; 26 g protein; 11 g total fat; 2 g saturated fat; 5 g carbohydrates; 0 g fiber; 566 mg sodium

SERVES 4–6

Kofta are meatballs or croquettes generally made with spiced ground beef or lamb. In this version, they're made on skewers, though this is optional. The small amount of yogurt used in the sauce does not contain a large amount of lactose, making it suitable for people with lactose intolerance.

TAHINI SAUCE

½ cup (140 g) gluten-free low-fat plain yogurt

2 teaspoons fresh lemon juice

2 tablespoons plus 2 teaspoons tahini

1 teaspoon garlic-infused olive oil

1 pound 5 ounces (600 g) lean ground beef

2 large eggs, lightly beaten

⅓ cup (40 g) dried gluten-free, soy-free bread crumbs*

¼ cup (15 g) finely chopped flat-leaf parsley

1 teaspoon ground cinnamon

2 tablespoons ground cumin

½ teaspoon cayenne pepper, or to taste

1 heaping tablespoon ground turmeric

1½ teaspoons ground allspice

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.
If using wooden skewers, soak them in water for 10 minutes to prevent scorching (you will need 12 skewers). If grilling, preheat the grill.

2.
Meanwhile, make the tahini sauce by whisking all the ingredients together in a small bowl. Set aside to allow the flavors to meld.

3.
Combine the beef, eggs, bread crumbs, parsley, cinnamon, cumin, cayenne pepper, turmeric, and allspice in a large bowl and mix with your hands until well combined. Shape about ¼ cup (60 ml) of the beef mixture around each skewer.

4.
Grill, broil, or pan-fry the kofta until browned all over and cooked to your preferred doneness.

5.
Serve with the tahini sauce and your choice of salad or vegetables.

PER SERVING
(
recipe; not including the salad):
347 calories; 24 g protein; 23 g total fat; 8 g saturated fat; 8 g carbohydrates; 2 g fiber; 122 mg sodium

EACH RECIPE MAKES ½ CUP (200 G)

These dips and sauces are absolute staples in my fridge. They can be enjoyed simply with gluten-free bread, crackers, or fresh vegetables; spooned over grilled meats or vegetables; spread over a pizza crust; or stirred into gluten-free pasta. The fresh, intense flavors will lift whatever you pair them with.

2 handfuls of flat-leaf parsley, rinsed and dried

3 anchovy fillets in oil, drained (optional)

2 teaspoons capers, rinsed and drained

1 tablespoon garlic-infused olive oil

2 tablespoons olive oil

2 tablespoons fresh lemon juice, or to taste

Salt and freshly ground black pepper

Combine the parsley, anchovy fillets (if using), and capers in a food processor or blender and process until well combined. Gradually add the garlic-infused oil and olive oil until well blended. Add the lemon juice and salt and pepper to taste. Spoon into a bowl or jar, cover, and store in the fridge for up to 5 days.

PER SERVING
(1 tablespoon):
53 calories; 1 g protein; 5 g total fat; 1 g saturated fat; 1 g carbohydrates; 0 g fiber; 158 mg sodium

2 handfuls of basil leaves, rinsed and dried

2 tablespoons garlic-infused olive oil

2 tablespoons olive oil, plus more as needed

⅓ cup (50 g) pine nuts

⅓ cup (25 g) grated Parmesan

Salt and freshly ground black pepper

Combine the basil, garlic-infused oil, olive oil, pine nuts, and Parmesan in a food processor or blender and process until well combined. Season to taste with salt and pepper. Add more oil if you prefer a more liquid pesto for drizzling. Spoon into a bowl or jar and cover with a thin layer of olive oil. Cover and store in the fridge for up to 5 days or in the freezer for up to 2 months.

PER SERVING
(1 tablespoon):
107 calories; 3 g protein; 10 g total fat; 2 g saturated fat; 1 g carbohydrates; 0 g fiber; 102 mg sodium