#low fodmap dinner

[tummyfriendlyfoodie]

Thai Meatballs - Paleo & Low FODMAP

Jumbo baked Thai meatballs packed with fresh flavors and paired with a simple chili sauce. Low FODMAP, Paleo and SCD approved.

I need to try this but both aminos and gluten free soy sauce will be difficult to find here. If I want to use this sauce as well I would need to make chicken stock from scratch.

Ingredients

FOR THE MEATBALLS

1 pound ground turkey or chicken

1 large carrot, about 1/2 cup shredded

2 tbps fresh parsley chopped

1 red chili chopped

1/4 cup green onion, green parts only for Low FODMAP, chopped + more for garnishing

2 tablespoon fresh grated ginger

2 tablespoon Coconut Aminos or 1 -2 tablespoons gluten free soy sauce* see note

3/4 salt to your taste *see note

pepper to your taste

1 egg

Dash red pepper flakes optional

FOR THE SAUCE

1/4 cup (60ml) Coconut Aminos * OR 2-3 tablespoons for gluten free soy sauce

1/4 cup (60 ml) low fodmap chicken stock

2 tablespoon sesame oil

1 tablespoon Fish Sauce, only if you use coconut aminos instead of soy sauce

2 teaspoon fresh grated ginger

1 teaspoon chili paste

1 garlic clove crushed, omit for low FODMAP

Instructions

Preheat oven to 400°F/200°C

In a bowl combine all of your meatball ingredients.Mix well and form into balls. If the mixture is a bit wet and sticks, wet your hand with a little water and then roll the balls.

Place balls on lined baking sheet and bake for 20-25 minutes

While the meatballs are baking, combine all sauce ingredients in a small pot over medium heat. Once boiling, stir, and reduce heat to a simmer.

When meatballs are done pour sauce over it, or use sauce as a dipping sauce

Notes

Only use Tamari/gluten free soy sauce if you don't need this to be SCD. *If you're using Tamari or another soy substitute like Braggs Aminos you may want to decrease or get rid of the extra salt all together. If you plan on using soy sauce I recommend using a low sodium chicken stock. Otherwise I really love coconut aminos as a soy free alternative.

[suzanneperazzini]

Simple Low Fodmap Chicken and Vegetable Stir-Fry

Simple Low Fodmap Chicken and Vegetable Stir-Fry

This week, I thought I would give you a simple low Fodmap dinner recipe that you can whip up in no time at all. You’ve just got home from work and your family is starving. Put on a pot of water to boil for some rice, grab a wok, heat a little oil and start chopping. Most of the time simple and quick is how I like it though I do enjoy cooking and will spend a little time on creating something…

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[suzanneperazzini]

What I had for my Low Fodmap Dinner

What I had for my Low Fodmap Dinner

I thought I would tell you what I had for dinner last night so that you can get an idea of my thought process while planning a meal and putting it together. It also shows you how a very tasty simple meal can be put together in no time at all. To see the recipe, please click HERE.

If you need help with making your low Fodmap food delicious with simple and quick meals, then join the Early Bird list…

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[fodmaplife]

Low-FODMAP Bolognese Sauce for Your Sweetie!

Low-FODMAP Bolognese Sauce for Your Sweetie!

If you’re staying in this Valentine’s Day you may be wondering what you’re going to make for your sweetie!  The good news is there are plenty of low-FODMAP options to enjoy which will also make the cut for anyone not following the diet.

While checking out my friends and colleagues Dr. Barbara Bolen and Kathleen Bradley over at http://www.everythinglowfodmap.com I looked through a couple recipes…

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[fodmaplife]

Mozzarella-Stuffed Quinoa Meatballs

The meatballs I know from childhood contained breadcrumbs and raisins.  I still remember the smell, filling every room and surface area in my Grandmother’s home.  And then biting into them – always humungous in size and one was enough for an adult yet Grandma would give the kids at least two or three!  Those meat-a-balls were absolutely delicious but if you’ve been following the low-FODMAP diet,…

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[fodmaplife]

RECIPE: Low-FODMAP and Gluten-Free Sesame Chicken with Spinach over Jasmine Rice

Fresh from the kitchen of Life and Thymez check out Zlata’s low-FODMAP recipe!  If you have a recipe or personal story you’d like to share about the low-FODMAP diet, please contact me for consideration to become a contributor!

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INGREDIENTS: 3 cups spinach 1 cup Jasmine Rice 2 cups water or Low FODMAP chicken broth

Sauce 1 cup Low FODMAP chicken broth (Progresso Tuscany) 2 TBSP gluten-free tamari 2 TBSP brown sugar 1 TBSP garlic olive oil 2 TBSP rice vinegar 2 TBSP sesame oil

Chicken 1lb chicken breast Salt and pepper 2 TBSP gluten free flour Olive oil for the frying pan

INSTRUCTIONS:

1. Cook rice according to package, replacing water with Low FODMAP chicken broth if desired. 2. In a small bowl, combine the chicken broth, brown sugar, tamari sauce, garlic olive oil, rice wine vinegar, and sesame oil. Set aside. 3. Wash and cut chicken into equal sized pieces. 4. Season with salt and pepper and place into a Ziploc® bag. 5. Add flour and shake around to coat. 6. Heat olive oil in pan and place chicken until it’s browned, about 5-7 minutes.Turn over and cook more, also about 5-7 minutes. 7. Add brown sauce and turn heat to medium-low to continue cooking chicken. The sauce will begin to thicken or alternately, you can also use cornstarch to thicken. 8. Add spinach and mix until wilted.

Top with sesame seeds. (Optional). Scoop chicken out onto rice and serve.

Recipe: Low-FODMAP and Gluten-Free Sesame Chicken with Spinach over Jasmine Rice RECIPE: Low-FODMAP and Gluten-Free Sesame Chicken with Spinach over Jasmine Rice Fresh from the kitchen of…

[fodmapninja]

Stir-fry

I accidentally deleted my old stir fry recipe while I was trying to update the picture, so here's my attempt at recreating it with some recent changes I've made to the recipe. 

(shown with black bean pasta)

Ingredients:

1 package ground turkey or pork (about 1-1.25 pounds)

soy sauce (marinate to taste, or to add to pan while cooking meat, plus about 2 Tablespoons for sauce)

sesame oil

shredded carrots (1 bag)

frozen kale (approx 2 cups)

jar roasted red peppers (Trader Joe's)

1 can baby corn nuggets

1 can bean sprouts

1 can sliced water chestnuts

about 2-3 cups frozen broccoli (omit if intolerant)

ground ginger (about 1 Tablespoon) or minced ginger paste (about 1-2 Tablespoons)

chicken broth (I have been using Trader Joe's gel broth packets)

1.5 Tablespoons corn starch

approx. 2 teaspoons turmeric (optional)

approx. 1 teaspoon red peper flakes (to taste)

millet noodles, black bean pasta, or rice (optional)

Instructions:

(optional) marinate ground meat with soy sauce for at least 30 minutes

brown ground meat with sesame oil and soy sauce, set aside

cook vegetables in same pan, adding additional sesame oil if needed (I cook the carrots first, followed by the kale, then the baby corn/sprouts/water chestnuts/broccoli (preheated in microwave), and, finally, the red peppers)

add the red pepper flakes (optional)

while veggies are cooking, combine sauce ingredients (soy sauce, broth, ginger, turmeric, corn starch) and whisk until corn starch is dissolved

while veggies are cooking, prepare starch (noodles or rice)

once veggies have finished cooking (I like mine a little softer, so this takes awhile), add the sauce and mix until sauce thickens

return meat to veggies and continue mixing

serve over noodles or rice

Makes 4-6 servings.

[fodmapninja]

Chicken breast with Kale and Broccoli

Last night's dinner:

Sauté 2 chicken breasts in garlic-infused oil (I used Olave Garlic Oil)

Microwave up to 2 cups frozen broccoli (or less depending on your tolerance) and set aside

Microwave 2 cups kale and set aside

When chicken is cooked through, remove from pan and set aside.  Add broccoli and kale to pan (with additional oil if necessary) with 1/2 to 1 cup halved cherry tomatoes and sauté for about 5 minutes to reduce liquid.  

Serve together topped with parmesan cheese.  

I ate this with a bit of quinoa pasta.  I might try it next time with rice or roasted potatoes.