The Low-FODMAP Diet Cookbook (22 page)

3 cups (750 ml) low-fat milk, lactose-free milk, or suitable plant-based milk

2 garlic cloves, peeled and halved

⅔ cup (110 g) coarse cornmeal (instant polenta)

⅔ cup (90 g) strong blue cheese (or to taste)

Salt and freshly ground black pepper

Green salad or vegetables, for serving

1.
Preheat the oven to 350°F (180°C). Brush a baking sheet lightly with olive oil.

2.
Place the salmon fillets on the baking sheet, brush with olive oil, and bake for 10 to 12 minutes, until cooked to your preferred doneness.

3.
Meanwhile, combine the milk and garlic in a medium saucepan over medium heat and bring to just below a boil. Remove the garlic with a slotted spoon and discard. Add the cornmeal to the milk and stir until the polenta comes to a boil. Reduce the heat to low and cook, stirring constantly, for 3 to 5 minutes more. The polenta should be the texture of smooth mashed potatoes. Stir in the blue cheese and allow to melt. Season to taste with salt and pepper.

4.
Spoon the polenta onto warmed plates, top with the salmon fillets, and serve with your choice of salad or vegetables.

PER SERVING
(not including the green salad):
556 calories; 44 g protein; 29 g total fat; 9 g saturated fat; 27 g carbohydrates; 2 g fiber; 490 mg sodium

SERVES 4

Classic flavors of the Mediterranean make this a winning dish. Double the quantities if you are feeding a crowd.

2 heaping tablespoons pitted black or kalamata olives

½ cup (75 g) sun-dried tomatoes, drained (if packed in oil)

Small handful of basil leaves

2 tablespoons olive oil

Salt and freshly ground black pepper

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

MEDITERRANEAN VEGETABLES

Nonstick cooking spray

2 small zucchini, thinly sliced lengthwise

1 small (80 g) eggplant, thinly sliced lengthwise

½ cup (80 g) kalamata olives, pitted

2 tablespoons plus 2 teaspoons balsamic vinegar

1.
Preheat the oven to 325°F (170°C). Line a baking sheet with parchment paper.

2.
Using a mortar and pestle, crush the black olives, sun-dried tomatoes, basil, 1 tablespoon of the olive oil, and salt and pepper to taste into an even paste (it can be as smooth or chunky as you like). If you don't have a mortar and pestle, use a blender or mini food processor.

3.
Heat the remaining 1 tablespoon of olive oil in a large frying pan over medium-low heat. Add the chicken breasts and pan-fry for 5 minutes on each side, until lightly browned and cooked through.

4.
Transfer the chicken to the prepared baking sheet and spoon the olive paste over the top. Cover with foil and bake for 10 to 15 minutes.

5.
Meanwhile, to make the Mediterranean vegetables, spray a ridged grill pan or cast-iron skillet with cooking spray and heat over medium heat. Add the zucchini and eggplant (in batches, if necessary) and cook for 3 to 4 minutes on each side, until tender. Add the kalamata olives and warm through.

6.
Lightly drizzle both the chicken and the vegetables with balsamic vinegar and serve together.

PER SERVING:
363 calories; 41 g protein; 16 g total fat; 2 g saturated fat; 13 g carbohydrates; 4 g fiber; 505 mg sodium

SERVES 4

Marinating the chicken will make sure it is lovely and tender in this delicious dish. The sauce is really easy to make—just remember to remove the garlic after browning to make it FODMAP-friendly.

2 teaspoons garlic-infused olive oil

2 teaspoons olive oil

1 tablespoon plus 1 teaspoon fresh lemon juice

Salt and freshly ground black pepper

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

5 tablespoons (75 g) salted butter

2 garlic cloves, peeled and halved

20 sage leaves

Shaved pecorino, for garnish

Green salad or vegetables, for serving

1.
Combine the garlic-infused oil, olive oil, lemon juice, salt, and pepper in a bowl. Add the chicken breasts and toss to coat. Cover and refrigerate for 3 to 4 hours or overnight.

2.
Melt 1 tablespoon of the butter in a large frying pan over medium-low heat. Add the chicken breasts and cook for 4 to 5 minutes on each side, until just cooked and golden brown.

3.
Meanwhile, melt the remaining 4 tablespoons butter in a small frying pan and cook the garlic until golden brown. Remove the garlic from the pan and discard. Add the sage leaves to the butter and cook until the butter is golden brown.

4.
Spoon the brown butter sauce over the chicken and garnish with the shaved pecorino. Serve with your choice of salad or vegetables.

PER SERVING
(not including the pecorino or salad):
334 calories; 39 g protein; 19 g total fat; 10 g saturated fat; 1 g carbohydrates; 0 g fiber; 401 mg sodium

SERVES 4

You've got to love a hot dish that's on the table in 10 minutes. If you're not a fan of heat, just leave out the chile pepper; and if you don't eat meat, replace the chicken with pressed tofu. This stir-fry will still be delicious.

2 tablespoons plus 2 teaspoons sesame oil

1 pound 5 ounces (600 g) boneless, skinless chicken breasts or thighs, cut into thin strips

1 small red chile pepper, seeded and finely chopped, or ½ teaspoon cayenne pepper

1 bunch bok choy, leaves separated, cut if large, rinsed, and drained

5 ounces (125 g) green beans, trimmed and halved (1 heaping cup)

1 heaping cup (150 g) baby corn (about two thirds of a 15-ounce/425 g can, drained)

1 cup (80 g) bean sprouts

One 8-ounce (225 g) can bamboo shoots, drained

1 heaping tablespoon cornstarch

2 tablespoons plus 2 teaspoons gluten-free soy sauce

1 cup (250 ml) gluten-free, onion-free chicken or vegetable stock*

Steamed rice or prepared rice noodles, 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.
Heat the sesame oil in a wok over medium heat. Add the chicken and chile pepper and stir-fry for 4 to 5 minutes, until the chicken is nicely browned. Increase the heat to medium-high, add the bok choy, green beans, baby corn, bean sprouts, and bamboo shoots and stir-fry for another 2 to 3 minutes, until the vegetables are tender.

2.
Blend the cornstarch with the soy sauce and 2 tablespoons of the stock in a small bowl to form a paste. Slowly add the remaining stock, whisking to remove any lumps.

3.
Pour the sauce over the chicken and vegetables and toss until heated through and thickened. Serve immediately over rice or rice noodles.

PER SERVING
(not including the rice):
340 calories; 41 g protein; 12 g total fat; 2 g saturated fat; 16 g carbohydrates; 6 g fiber; 1082 mg sodium

SERVES 4

During summer I love to serve this cold for Sunday lunch. But you can also enjoy it warm—simply use warm rice and serve the chicken straight from the pan.

2 tablespoons plus 2 teaspoons garlic-infused olive oil

1 heaping tablespoon smoked paprika

1 heaping tablespoon ground cumin

½ teaspoon ground turmeric

Salt and freshly ground black pepper

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

CREAMY HERBED RICE

2 cups (300 g) cooked basmati rice, at room temperature (made from ⅔ cup/130 g uncooked rice)

2 teaspoons garlic-infused olive oil

3 tablespoons olive oil

¼ cup (60 ml) red wine vinegar

¾ cup (200 g) gluten-free low-fat plain yogurt

⅓ cup (90 g) Basil Pesto (
page 64
)

¼ cup (15 g) flat-leaf parsley leaves

2 heaping tablespoons finely chopped mint

Mint or flat-leaf parsley leaves, for garnish

1.
Preheat the oven to 350°F (180°C).

2.
Combine the garlic-infused oil, paprika, cumin, turmeric, salt, and pepper in a small bowl. Place the chicken in a large baking dish and rub with about three quarters of the spice mixture.

3.
Bake the chicken for 20 minutes or until cooked through. Remove from the oven, reserve any cooking juices separately, and set aside for 1 to 2 hours.

4.
To make the creamy herbed rice, combine all the ingredients in a large bowl and mix together well.

5.
Combine the remaining spice mix and the cooking juices with a little water in a small frying pan over medium heat. Simmer until warmed through.

6.
Cut the chicken into thick slices and serve at room temperature with the rice, a drizzle of the spicy sauce, and a scattering of mint or parsley leaves. Serve cold or at room temperature.

PER SERVING:
593 calories; 47 g protein; 35 g total fat; 6 g saturated fat; 37 g carbohydrates; 2 g fiber; 385 mg sodium