The Low-FODMAP Diet Cookbook (18 page)

3.
Remove the pan from the heat. Add the drained pasta, spinach, and parsley and gently toss to coat. Allow the spinach leaves to wilt. Season to taste with salt and pepper and serve.

PER SERVING
(
recipe):
367 calories; 9 g protein; 9 g total fat; 2 g saturated fat; 58 g carbohydrates; 2 g fiber; 343 mg sodium

SERVES 6–8

Most recipes for spaghetti Bolognese start with peeling, slicing, and dicing an onion, but not this one. Instead, I use bacon to add another dimension to every mouthful. You're going to love it!

Two 12-ounce (350 g) or three 8-ounce (225 g) packages gluten-free spaghetti

2 teaspoons olive oil

2 teaspoons garlic-infused olive oil

2 pounds (900 g) extra-lean ground beef

8 ounces (225 g) lean bacon slices, diced

2-⅔ cups (670 ml) tomato puree

2 teaspoons cayenne pepper

½ teaspoon chili powder (optional)

Salt and freshly ground black pepper

Grated Parmesan, for serving

1.
Bring a large pot of water to a boil. Add the spaghetti and cook according to package directions, until just tender. Drain, return to the pot, and cover to keep warm.

2.
Meanwhile, heat the olive oil and garlic-infused oil in a large heavy-bottomed frying pan over medium heat. Add the beef and bacon and cook until the beef is nicely browned, breaking up any lumps as you go. Add the tomato puree, cayenne, and chili powder (if using) and simmer for 10 minutes, stirring occasionally. Season to taste with salt and pepper.

3.
Divide the spaghetti among four bowls and spoon the Bolognese sauce over each. Garnish with Parmesan and serve immediately.

PER SERVING
(⅛ recipe, not including the Parmesan):
717 calories; 42 g protein; 224 g total fat; 10 g saturated fat; 74 g carbohydrates; 6 g fiber; 925 mg sodium

SERVES 6

These meatballs are an excellent way to use up leftover rice, but if you are cooking the rice from scratch, you'll need about ⅓ cup (65 g) of uncooked rice. If you have any children hovering about in the kitchen, I am sure they will enjoy making this recipe with you.

MEATBALLS

2 pounds (900 g) extra-lean ground beef

1 cup (220 g) cooked long-grain rice

¾ cup (60 g) grated Parmesan

1 large egg, beaten

2 teaspoons garlic-infused olive oil

2 teaspoons olive oil

3 to 4 heaping tablespoons finely chopped basil

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

½ teaspoon cayenne pepper

Salt and freshly ground black pepper

Olive oil, for pan-frying

One and a half 12-ounce (340 g) packages gluten-free penne (18 ounces/510 g total)

2 cups (500 ml) tomato puree

¼ cup (5 g) roughly chopped basil

Grated Parmesan, for serving

Extra basil leaves, for serving (optional)

1.
Bring a large pot of water to a boil.

2.
To make the meatballs, combine the beef, rice, Parmesan, egg, garlic-infused oil, olive oil, finely chopped basil and parsley, cayenne, and salt and pepper in a large bowl. With wet hands, shape into golf ball–size balls.

3.
Heat the olive oil in a large frying pan over medium heat, add the meatballs, and cook until nicely browned on all sides and cooked through.

4.
Meanwhile, add the pasta to the boiling water and cook according to package directions until just tender. Drain, return to the pot, and cover to keep warm.

5.
Pour the tomato puree over the meatballs and sprinkle on the roughly chopped basil. Bring to a boil, then reduce the heat and simmer for 2 to 3 minutes, until warmed through.

6.
Divide the penne among four bowls and spoon the meatballs and sauce over the top. Garnish with a sprinkling of Parmesan and extra basil leaves, if desired, and serve immediately.

PER SERVING
(not including the Parmesan or extra basil):
754 calories; 46 g protein; 24 g total fat; 7 g saturated fat; 82 g carbohydrates; 6 g fiber; 544 mg sodium

SERVES 4

This is a tasty combination of seafood, although you can mix and match with others if you like. Regardless, if possible, always purchase fresh seafood on the day you are making the dish for maximum freshness.

1 pound (450 g) gluten-free pasta

½ cup (130 g) Salsa Verde (
page 64
)

2 teaspoons olive oil

2 teaspoons garlic-infused olive oil

2 small squid bodies, cleaned and sliced into rings

8 ounces (225 g) boneless, skinless firm white fish fillets, cut into cubes

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

1 pound (450 g) fresh shelled mussel meats

½ cup (125 ml) light cream

2 tablespoons plus 2 teaspoons dry white wine

Salt and freshly ground black pepper

1.
Bring a large pot of water to a boil. Add the pasta and cook according to package directions, until just tender. Drain and return to the pot. Stir in most of the Salsa Verde, cover, and keep warm.

2.
Meanwhile, heat the olive oil and garlic-infused oil in a large nonstick frying pan over medium-high heat. Add the squid, fish, and shrimp and cook for 2 minutes, tossing gently. Stir in the mussel meat, cream, and wine, reduce the heat, and simmer for 3 to 4 minutes, until all the seafood is lightly cooked through. Season to taste with salt and pepper.

3.
Divide the pasta among four bowls and spoon the seafood sauce over each. Finish with small dollops of the remaining Salsa Verde and serve immediately.

PER SERVING:
862 calories; 63 g protein; 23 g total fat; 6 g saturated fat; 92 g carbohydrates; 2 g fiber; 958 mg sodium

SERVES 4–6

This light pasta dish has no sauce as such. Instead, sautéed ingredients are stirred into the warm pasta. It's a great introduction to smoked chicken if you haven't tried it before (though the recipe is tasty with plain roast chicken, too).

1 pound (450 g) gluten-free pasta

¼ cup (60 ml) extra virgin olive oil

2 teaspoons garlic-infused olive oil, plus more for serving (optional)

10 ounces (285 g) boneless, skinless smoked chicken breast or plain roast chicken breast, sliced

2 large handfuls of baby spinach leaves, rinsed and dried

⅓ cup (50 g) pine nuts

½ cup (40 g) grated Parmesan

Salt and freshly ground black pepper

1.
Bring a large pot of water to a boil. Add the pasta and cook according to package directions, until just tender. Drain and return to the pot. Stir in 2 tablespoons of the olive oil, cover, and keep warm.

2.
Heat the garlic-infused oil and the remaining 2 tablespoons olive oil in a large frying pan. Add the chicken, spinach, and pine nuts and cook, stirring, until the spinach has wilted and the chicken and pine nuts are golden brown. Add the drained pasta and Parmesan and toss over medium heat until the cheese has melted. Season to taste with salt and pepper and finish with an extra drizzle of garlic-infused oil, if desired.

PER SERVING
(
recipe):
479 calories; 20 g protein; 17 g total fat; 2 g saturated fat; 58 g carbohydrates; 2 g fiber; 592 mg sodium

SERVES 4

At last, a creamy pasta we can all enjoy! The garlic is used only to infuse the sauce with flavor and should be well tolerated; be sure to remember to remove it, though.

1 pound (450 g) gluten-free pasta

¼ cup (60 ml) olive oil

½ cup (125 ml) dry white wine

1 garlic clove, peeled and halved

¾ cup (60 g) grated Parmesan

Heaping ¼ cup (20 g) roughly chopped flat-leaf parsley

1 teaspoon freshly ground black pepper, plus more if needed

1 teaspoon finely grated lemon zest

4 ounces (113 g) smoked salmon, cut into thin strips

Salt

1.
Bring a large pot of water to a boil. Add the pasta and cook according to package directions, until just tender. Drain, return to the pot, and cover to keep warm.

2.
Meanwhile, combine the olive oil, wine, and garlic in a large frying pan and bring to a boil over high heat, stirring constantly. Reduce the heat to medium and simmer, stirring occasionally, for 5 to 6 minutes, until the sauce has thickened slightly. Remove from the heat and remove and discard the garlic. Add the Parmesan, parsley, pepper, and lemon zest and stir until the cheese has melted.