The Low-FODMAP Diet Cookbook (21 page)

PER SERVING:
485 calories; 22 g protein; 9 g total fat; 1 g saturated fat; 75 g carbohydrates; 3 g fiber; 647 mg sodium

SERVES 4

This recipe is more complex than regular fried rice. The sliced chicken and aromatic spices make it warmly comforting and satisfying. Those who don't eat chicken can enjoy this recipe using thinly sliced well-pressed tofu, and the eggs can be left out if necessary. A sprinkling of crushed low-FODMAP nuts would be a nice touch.

2 cups (400 g) white or brown long-grain rice

2 teaspoons garlic-infused olive oil

2 teaspoons olive oil

1½ teaspoons Chinese five-spice powder

½ teaspoon ground cumin

1 heaping tablespoon grated ginger

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

1 large carrot, cut into matchsticks

½ cup (60 g) fresh or frozen peas

½ red bell pepper, seeded and cut into matchsticks

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

1 cup (80 g) bean sprouts

2 large eggs, lightly beaten

¼ cup (60 ml) gluten-free soy sauce

1 tablespoon toasted sesame oil

Cilantro leaves, to garnish

1.
Cook the rice following package instructions until just tender. Drain well and chill, preferably for several hours or overnight.

2.
Heat the garlic-infused oil and olive oil in a large frying pan or wok over medium heat. Add the five-spice powder, cumin, and ginger and cook until fragrant. Add the chicken and stir-fry until just cooked through, 4 to 5 minutes.

3.
Add the carrot, peas, bell pepper, bamboo shoots, and bean sprouts and toss to combine. Make a well in the middle, add the eggs, and stir until the eggs are just cooked, breaking up the eggs as you go. Cook until the bell pepper and carrot are tender, then add the rice and toss to combine.

4.
Just before serving, stir in the soy sauce and sesame oil. Sprinkle the cilantro leaves on top and serve immediately.

PER SERVING:
625 calories; 40 g protein; 13 g total fat; 3 g saturated fat; 84 g carbohydrates; 4 g fiber; 1051 mg sodium

SERVES 4

It is so easy to make a fresh pizza crust, but if you are pressed for time, ready-made gluten-free pizza crusts are readily available from the health food section of larger supermarkets, or you can use gluten-free pita bread. I've given a couple of topping suggestions here but the beauty of pizza is that you can use whatever you like.

1 cup (280 g) gluten-free, soy-free bread or pizza mix

2 teaspoons olive oil

1.
Preheat the oven to 250°F (120°C), or follow the package directions. Line a pizza stone or baking sheet with parchment paper.

2.
Make the gluten-free bread mix following the package directions, then spoon it onto the parchment paper. Using the back of a metal spoon, dipped in water if needed, spread the dough into a large circle (about 12 inches/30 cm in diameter). Brush the pizza crust with the olive oil and bake for 15 minutes, or until lightly browned.

3.
Increase the oven temperature to 350°F (180°C). Top the crust with your choice of ingredients and cook for 15 minutes, or until the toppings are warmed through and the cheese (if using) has melted.

PER SERVING:
245 calories; 8 g protein; 2 g total fat; 0 g saturated fat; 43 g carbohydrates; 5 g fiber; 325 mg sodium

¼ cup (60 ml) tomato sauce

2 teaspoons garlic-infused olive oil

¾ cup (2¾ ounces/75 g) grated mozzarella

4 ounces (115 g) smoked salmon, cut into strips

1 cup (100 g) halved cherry tomatoes

½ cup (125 g) light sour cream

Chopped chives or dill, to garnish

Evenly spread the tomato sauce, oil, and mozzarella over the pizza crust. Top with the smoked salmon and finish with the cherry tomatoes. Bake as directed. Serve with small dollops of sour cream and a scattering of chives or dill.

PER SERVING
(including crust):
412 calories; 22 g protein; 12 g total fat; 4 g saturated fat; 50 g carbohydrates; 6 g fiber; 893 mg sodium

¼ cup (60 ml) tomato sauce

2 heaping tablespoons Basil Pesto (
page 64
)

½ cup (1¾ ounces/50 g) grated mozzarella

1 small (3½-ounce/100 g) sweet potato, cut into ⅛-inch (3 mm) slices and grilled or broiled

Handful of baby spinach leaves, rinsed and dried

1 heaping tablespoon roasted, unsalted shelled sunflower seeds

2 teaspoons roasted, unsalted shelled pumpkin seeds

⅓ cup (1¾ ounces/50 g) crumbled blue cheese

Evenly spread the tomato sauce and pesto over the pizza crust. Top with half of the mozzarella. Arrange the sweet potato and spinach over the cheese and sprinkle with the sunflower seeds, pumpkin seeds, blue cheese, and remaining mozzarella. Bake as directed.

PER SERVING
(including crust):
407 calories; 16 g protein; 14 g total fat; 5 g saturated fat; 51 g carbohydrates; 6 g fiber; 587 mg sodium

2 heaping tablespoons Basil Pesto (
page 64
)

½ cup (1¾ ounces/50 g) grated mozzarella

3 to 4 mozzarella bocconcini, thinly sliced

2 medium tomatoes, sliced

Torn basil leaves, to garnish

Evenly spread the pesto over the pizza crust and top with the grated mozzarella. Add a layer of bocconcini and a layer of tomatoes. Bake as directed. Serve garnished with the basil leaves.

PER SERVING
(including crust):
396 calories; 17 g protein; 14 g total fat; 5 g saturated fat; 46 g carbohydrates; 6 g fiber; 338 mg sodium

2 small red-skin potatoes, peeled (if desired)

2 teaspoons garlic-infused olive oil

2 teaspoons olive oil

2 heaping tablespoons roughly chopped rosemary

¼ cup (60 ml) tomato sauce

½ cup (50 g) grated mozzarella (optional)

¼ cup (40 g) roughly chopped thinly sliced prosciutto, or ¼ cup (35 g) roughly chopped grilled zucchini or eggplant

1.
Place the whole potatoes in a medium saucepan and cover with cold water. Bring to a boil over high heat, then reduce the heat to medium-high and boil for 10 to 12 minutes, until just tender. Drain. Allow to cool slightly, then slice as thinly as possible.

2.
Heat the garlic-infused oil and olive oil in a large frying pan, add the potato slices and rosemary, and cook until the potatoes are golden brown on both sides.

3.
Evenly spread the tomato sauce over the pizza crust and scatter the mozzarella across the top, if using. Arrange the potatoes and prosciutto on top. Bake as directed.

PER SERVING
(including crust; with prosciutto):
379 calories; 15 g protein; 12 g total fat; 3 g saturated fat; 48 g carbohydrates; 7 g fiber; 645 mg sodium

SERVES 4

This little recipe is so easy to make but gives a massive hit of flavor. The chile pepper gives a good heat to the fish, but you can leave it out if you prefer. It will still taste great.

MARINADE

1 tablespoon plus 1 teaspoon fresh lemon juice

1 tablespoon plus 1 teaspoon sesame oil

1 teaspoon garlic-infused olive oil

¼ small red chile pepper, seeded and finely chopped (optional)

Freshly ground black pepper

4 large boneless, skinless firm white fish fillets (such as snapper or cod; 5½ ounces/160 g each)

1½ cups (300 g) jasmine rice

3 kaffir lime leaves, very thinly sliced

½ cup (125 ml) coconut milk

Garlic-infused olive oil

1.
Place all the ingredients for the marinade in a large glass or ceramic bowl and stir to combine well. Add the fish fillets and toss gently to coat. Cover and place in the refrigerator for 2 to 3 hours, turning every hour to ensure even marinating.

2.
Bring a large pot of water to a boil over high heat. Reduce the heat to medium, add the rice and one third of the lime leaves, and cook, stirring occasionally, for 10 minutes, or until the rice is tender. Drain and rinse under hot water.

3.
Place the rinsed rice in a bowl and stir in the coconut milk and remaining lime leaves. Cover and keep warm.

4.
Brush a ridged grill pan or cast-iron skillet with the garlic-infused oil and heat over medium-high heat. Drain the fish fillets and cook for 2 to 3 minutes on each side, until cooked to your preferred doneness.

5.
Serve with the coconut-lime rice.

PER SERVING:
475 calories; 33 g protein; 11g total fat; 6 g saturated fat; 59 g carbohydrates; 2 g fiber; 92 mg sodium

SERVES 4

If you haven't cooked polenta before, this is the dish to try. I have so many requests for it when I entertain, which is fine with me as it is super easy! If you're not a fan of blue cheese, just use Parmesan instead. The garlic is used only to infuse the milk with flavor and should be well tolerated; be sure to remember to remove it, though.

Olive oil

Four 5½-ounce (160 g) Atlantic salmon fillets, skin on, pin bones removed