Low FODMAP Mediterranean Chicken Bake Tray

If by some miracle you have been following my blog (blissful thinking, I know) then you will be familiar with my love for cupboard staples. Anything that makes my life easy is a winner in my book.
This dish couldn't be simpler to put together and it's really tasty, it also feeds a crowd!

Ingredients:

• 1kg prepacked chicken drumsticks
• 2x400g tins new potatoes
• 4 aubergines, thickly sliced and cut into cubes
• 2 punnets cherry tomatoes
• 2x200g can green olives, drained
• 2 tsp paprika
• 4 tblsps light olive oil
• salt and pepper

Method:

Preheat the oven the 220C/200C fan. Divide all the ingredients into two roasting trays. Coat them with the oil and season. Make sure the vegetables lay on a single layer at the bottom and the chicken sits on top of them. Bake for 45-50 minutes.

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Herbed Pork Fillet with Roast Vegetables

I wasn't sure about labelling this dish low FODMAP because of the apple... Anyway I got this recipe from the www.bbcgoodfood.com website but substituted the butternut squash for potatoes and omitted the onions. It's really easy and tasty and you could serve it with green beans on the side.

Ingredients:

• 4 medium parsnips, peeled and quartered lengthways
• 4 medium potatoes, peeled and cut into bite chunks
• 1 tbsp olive oil
• grated zest of 1 lemon
• 2 tsp dried mixed herbs
• 500g lean pork tenderloins (fillets), in one or two pieces
• 1 medium Bramley apple
• 400ml hot chicken stock

Method:

Preheat the oven to 200C/fan 180C. Put all the vegetables into a roasting tin. Drizzle with the olive oil, season with salt and pepper, then toss everything together. On a plate, mix together the zest and herbs. Roll the pork fillets in the mixture, then put it on top of the vegetables. Roast for 40 minutes. Peel and core the apple and cut it into chunks. Scatter the pieces into the roasting tin, then pour in the hot stock and cook for a further 15-20 minutes. Slice the pork, arrange on a platter with the veg, then spoon the pan juices on top.

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Low FODMAP Easy Meatballs

Sometimes I make a big batch of meatballs, freeze half and serve the other half with tomato sauce and spaguetti. They couldn't be simpler to make...

Ingredients:

• 800g mince beef
• 1 1/2 or 2 cups dry gluten free breadcrumbs
• 1 tsp dried herbs
• 1/2 cup water
• salt and pepper

Method:

Preheat the oven to 180C. Mix all the ingredients together by hand. Make little balls, more or less the same size so the cook evenly, and place them on a baking tray. Bake for 20 minutes.

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One-pan Roast Chicken, Potatoes, Carrots and Cherry Tomatoes

This is what we had for dinner today. No need for parboiling the veg, just throw everything in...


Ingredients:

• 1 1/2 kg chicken
• 1 lemon, halved
• 50g dairy free margarine
• 2 tsp dried mixed herbs
• 4 medium potatoes, peeled and chopped
• 7 carrots, peeled and chopped
• 2 tbsp olive oil
• 400g cherry tomatoes
• 2 tblsps cyder vinegar
• 1 tblsp olive oil
• salt and pepper

Method:

Preheat the oven to 220C/200C fan. Place the chicken in a big roasting tin without strings. Put the lemon into the cavity. Rub the margarine, herbs and seasoning over the chicken. Arrange the potatoes and carrots around it, drizzle everything with oil, season and toss together. Roast for 20 minutes, then turn the oven down to 200C/180C fan and roast for 45 minutes more. Mix the vinegar and oil with the cherry tomatoes and stir into the tin, then return to the oven for 15 minutes more.

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Roast Chicken with Roasted Cumin and Coriander Carrots

I haven't posted any recipes for a while, I am just not having a great month. My son was in hospital  again last week. We only spent two nights there, thank Goodness, but that is already too much time for a little boy who has been in the emergency department three times in five weeks. He's on his fourth course of antibiotics for a throat infection and while he is well on them he gets very sick once the course is finished. He's got seven more days left on this course and I'm praying everything will go well this time...

I checked the blog today wondering if anybody is still looking even with the lack of recent posts and to my surprise I had a comment awaiting moderation. I always thought people stumbled upon this blog and moved on... Thank you Sarah!! You've made my day.

Anyway I wasn't even going to post this recipe but I had my brother and his family over for the weekend and when I cooked this dish for them he told me to put it up on the blog...

It's such a simple and easy recipe that it feels silly posting it. When they were over I didn't want to spend my time with them cooking in the kitchen. I cooked the meals that I normally cook during the week: easy, simple, cheap and child "friendly"...

Ingredients:

• 2 small chickens, around 1kg each (cleaned and ready to roast)
• 500g carrots, halved lengthways
• 500g parsnips, halved lengthways
• light olive oil
• 1/2 tblsp ground cumin
• 1/2 tblsp ground coriander
• 1kg frozen roasting potatoes (I buy Tesco everyday value, no gluten, just potatoes and oil)

Method:

Preheat the oven to 180C. Pour some oil on top of the chickens, add salt and pepper and rub with your hands all over until well mixed. Cook in the oven for 45 minutes in a big roasting tray. In the meantime put the carrots in simmering water for 10 minutes until they are just tender. Drain well and tip into a roasting tin. Add 2 tablespoons of light olive oil, cumin and coriander, plus plenty of seasoning, and toss together.
When the 45 minutes are up add the frozen roasting potatoes in the chicken tin and toss with the chicken juices. Put it back in the oven with the carrot and parsnip tin and bake everything for a further 45 minutes or until the chickens are cooked and the vegetables are starting to brown at the edges.
Serve with green beans or a salad.
.

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Low FODMAP Baked Vegetable Omelette

When my husband tasted this dish he said it would be great as a filling for a quiche. To be honest I couldn't agree more, the only thing is, I have never made pastry in my life but I reckon it's about time I tried.
 
 Ingredients:

• 8 eggs, beaten
• 1 courgette, diced
• 6 tomatoes, diced
• 1 tblsp each of fresh: parsley, mint, chives
• 3 slices gluten and dairy free cooked ham, chopped (or cooked bacon)
• 4 tblsps rice or almond milk
• oil for frying
• salt

Method:

In a frying pan sautee the courgette. When is about half cooked add the tomatoes, ham and herbs. Keep cooking all the ingredients until the mixture is fairly dry then add to the beaten eggs, season with salt and add the milk. I didn't actually measure the amount of milk, I just add a swig according to the quantity of eggs but I think 4 tablespoons should be about right. Pour the mixture into a baking dish and bake in a preheated oven at 180C for about 30 minutes, until the top is firm and golden.

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Low FODMAP Spaghetti with Sausages

I made this sauce today to go with some leftover gluten free sausages and it went down quite well. I pureed the sauce with a hand blender because my son will eat better his vegetables if he can't see them ;)


Ingredients:

• 1 tbsp oil
• 1 celery stalk, chopped
• 1 carrot, chopped
• 1 courgette, chopped
• 2 x 400g cans chopped tomatoes
• 4 tbsp tomato puree
• 1 tsp mixed dried herbs
• 1 tbsp sugar
• salt and pepper

Method:

Heat the oil and cook the vegetables until soft but not browned. Add the rest of the ingredients and season to taste. Bring to the boil and then simmer on a low heat for about 20 minutes or until the sauce has thickened. Puree with a hand blender.

Add sliced cooked gluten free sausages and warm through.

Serve with gluten free spaghetti.

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Low FODMAP Mince and Chive Kebab

This is super quick to put together and super tasty, perfect for a barbecue or a grill pan. I used metal skewers but if you are using wooden skewers soak them in cold water to prevent them from charring during cooking.

 Ingredients:

• 8 metal skewers
• 500g minced beef
• 1 tsp ground cumin
• 3 tbsp chopped fresh chives or parsley
• 1 tsp salt
• 1/2 tsp ground pepper

Method:

Mix the cumin, parsley and mince and season with the salt and pepper. Divide the mixture into eight portions and make into sausage shapes with wet hands. Stick a skewer lengthways into each sausage and brush lightly with oil. Cook on a grill pan, under a hot grill or barbecue turning the skewers several times as the meat cooks. Serve with a green salad and new potatoes.

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Gluten and Dairy Free Lasagna

I'm very proud of this lasagna. I didn't even miss the cheese!! I had made a double batch of bolognese sauce and I didn't fancy having spaghetti again so I gave the lasagna a go and it came out pretty tasty.

In a square baking dish pour a layer of bolognese sauce (see my low FODMAP recipe). Make sure it's not too runny, if it is thicken it up with a little cornflour dissolved with a little water. Then the gluten free lasagna sheets, another layer of bolognese sauce, another layer of lasagna sheets and top with dairy/gluten free white sauce.

To make the white sauce: pour 400ml of unsweetened almond milk in a saucepan with 50g of plain gluten free flour and 50g of dairy free margarine. Simmer stirring cointinuosly until thick and creamy. Season to taste.

Bake in a preheated oven at 180C for 30 minutes until the top starts browning and bubbling.

Note: I used Tesco lasagna sheets which needed precooking. I had to simmer them in boiling water for a few minutes individually as they stuck to each other if they were cooked together.

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Low FODMAP Turkey with Blueberries, Cinnamon and Fennel

This is probably the strangest curry I've ever made. It turned out a very unappetising dark green but the taste was as my husband put it "very pleasant". I read an article on Saturday about award-winning chef and nutritionist Gurpareet Bains and his book Indian Superspices. In it there are recipes that help with PMS, colds, hangovers, allergies and insomnia using spices and herbs.

This recipe is taken from bbc.co.uk but if you go to his website www.gurpareetbains.co.uk, you will find that in his original recipe he used chicken rather than turkey and sauteed the spices. I have omitted the garlic here and substituted the Greek yoghurt for coconut milk.

Ingredients:

• 200g frozen blueberries
• 20g fresh chopped coriander plus extra to garnish
• 2 tbsp grated (peeled) fresh root ginger
• 2 tsp ground cinnamon
• 2 tsp fennel seeds
•  1 tsp chilli powder
• 1/2 tsp turmeric
• salt to taste 
• 1x400g tin coconut milk
• 500g skinless boneless turkey breast fillets cut into bite-size pieces (I used stir-fry strips)
• 1 tsp garam masala

Method:
In a food processor, blend the blueberries, coriander, garlic, ginger, ground cinnamon, fennel seeds, chilli powder, turmeric, salt and coconut milk to make a puree. Set aside. Place the turkey in a deep pan and slowly pour in the yoghurt mixture. Bring to a simmer over a low heat, then simmer, uncovered, for 10 minutes, stirring from time to time. Mix through the garam masala. Garnish with the extra chopped coriander and serve with rice.

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Low FODMAP Chicken in Olive & Tomato Sauce

I made this dish yesterday, had some leftovers for lunch and I think it tasted better today. I didn't have
much in the fridge except some sad looking celery so I put together this sauce and I think it came out pretty good.

I used chicken legs but any chicken pieces will do.

Ingredients:

• 2 sticks celery, chopped finely (optional)
• 1x500g carton passata (sieved tomatoes) or 1x400g can chopped tomatoes
• 1 punnet cherry tomatoes
• 1 jar black olives, sliced
• 250ml chicken stock
• 4 chicken pieces
• 1 tsp dried basil
• oil for frying
• salt and pepper

Method:
Season the chicken pieces and brown them in a little oil. Set them aside. In the same oil saute the celery, cherry tomatoes and olives. When the celery is softened and just beginning to colour add the passata, the stock, basil and season again. Cook, covered, for 30 minutes on a moderate heat. Take off the lid and cook on a higher heat for 15 minutes to reduce and thicken the sauce.
You could serve it with rice and green beans.

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Dairy and Gluten Free Pizza

I have tried to make gluten free pizza before with very sad results. This pizza tasted like the real thing, like a deep pan pizza. I left the toppings for too long in the oven and they came out a bit dry (as you can see in the picture), 15 minutes when 5 should have been plenty as I wasn't cooking them just reheating them. Now I know better...

The dough is made with Dove's gluten free white bread flour and all you have to do is follow the oven baked bread recipe, half the rising time and bake for 40/45 minutes.

Ingredients:

• 450g white bread flour
• 1/2 tsp salt
• 2 tsp quick yeast
• 2 tbsp sugar
• 325ml warm rice milk
• 1 tsp vinegar
• 2 eggs
•  6 tbsp oil

Topping:

• Tomato puree
• Canned tuna
• Anchovies
• Sliced black olives
• Capers (optional)

Method:

Mix the flour, salt, yeast and sugar. In a large bowl beat in the milk, vinegar and eggs. Add the flour and mix to form a sticky dough. Continue mixing adding the oil. Spread dough out onto a large oiled oven dish (I used a rectangular Pyrex dish). Cover and leave to rise in a warm place for 30 minutes then bake in a preheated oven (220C/Fan 200C) for 35-40 minutes. Spread the top with tomato puree, sprinkle with tuna, add anchovies, olives and capers and bake for a further 5 minutes.


Other low FODMAP toppings

1. Ham, pinapple
2. Ham, bacon, tomatoes
3. Sundried tomatoes, chicken, baby spinach
4. Gluten free sausages, ground beef, ham
5. Bolognese sauce (see my recipe)

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Low FODMAP Pork Meatballs

You can now buy 500g of mince pork in Aldi for €2.89 which I think is really good value. Don't know what to do with it? How about meatballs?
I have adapted one of my mum's recipes for this post. She makes the meatballs with minced beef and pork but since I only had pork in my fridge that's what I used.
My mum cooks the potatoes separately, sometimes she serves this dish with fried cubed potatoes, mashed potatoes would be a good choice too...

Ingredients:

For the meatballs

• 500g minced pork
• 1 tblsp gluten free flour
• 1 tblsp chopped fresh parsley
• a pinch of cumin
• 1 tblsp mustard
• 1 egg, beaten
• salt and pepper

For the rest

• 2 carrots, diced
• 2 potatoes, diced
• 100 gr frozen peas
• 1ltr stock or 1/2 ltr stock, 1/2 ltr white wine (the wine does make a difference in the taste)
• a pinch of paprika
• salt and pepper

Method:
 
Mix all the ingredients for the meatballs in a bowl with your hands without over mixing. Make walnut size balls and roll them in a little gluten free flour. Fry them in a big deep pan until lightly browned. Set aside. In the same pan, sautee the carrots and potatoes until all the oil and flour have been absorbed. Then add stock, wine and peas. Cover and simmer on a low heat for 15-20 minutes. 

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Low FODMAP Courgette & Bacon Sauce

Are courgettes in season now? I'm wondering because Tesco had them on offer last week and this week Aldi is selling a pack of 2 for 69 cents... They are not normally cheap in Ireland so go on and stock up! If  you don't know what to do with courgettes I will give you a few simple ideas: make a soup (see my recipe), use them in pistos (see my recipe), fry them and cook them in omelettes (delicious) or just add them to a plain tomato sauce (see below).

Ingredients:

• 12 streaky bacon rashers, chopped
• 2 courgettes, diced
• 2 cans of tomatoes
• 2 tblsp tomato puree
• 2 tsp mixed dried herbs
• salt and pepper to taste

Method:

Fry the bacon and the courgettes in a little oil or lard for 5 minutes or until the courgettes are soft. Add the tomato cans, puree, dried herbs and season. Simmer for 15-20 minutes or until the sauce has reduced. Serve with gluten free pasta of your choice.

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Low FODMAP Chicken Pilau

This is a great recipe for using up leftover chicken.


Ingredients:

• 350g basmati rice
• 500ml chicken stock
• 2 tblsp chopped fresh coriander or parsley
• 3 tblsp raisins
• salt
• 160g cooked skinless chicken, chopped
• Spices: 2 tsp cumin seeds, 2 tblsp ground coriander, 1 tsp turmeric, ground black pepper

Method:

Heat up a spoonful of vegetable oil and fry the spices for a couple of minutes until fragrant (careful not to burn them). Wash the rice and add it to the pot, turning it to coat it well, the stock, the chopped fresh coriander, the raisins and salt to taste. Bring to the boil, then reduce to a bare simmer and cover tightly. Cook for 15 minutes. Fold in the chicken, replace the lid and cook for 5 more minutes. Sprinkle with toasted flaked almonds.

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Low FODMAP Ham and Pineapple Curry

If you can't find curry powder without garlic and onion powders try making your own. I got this recipe from
www.thestonesoupdiaries.com, all you have to do is combine the ingredients, mixing them really well and store them in an airtight jar for up to a year.

Homemade curry powder:

• 2 tblsp ground cumin
• 1 tblsp ground coriander
• 1 tblsp dried chilli flakes (or half for a milder curry)
• 1 tblsp ground turmeric
• 1 tblsp ground black pepper

This is a super quick recipe, no peeling, no chopping... you will have dinner ready in 15 minutes!


Ingredients:

• 1x425g can pineapple pieces
• 120ml chicken stock
• 1 tblsp curry powder
• 1/2 tsp ground ginger
• pinch of pepper
• 2 tblsp cornflour
• 150g cubed ham
• oil for frying

Method:

 Drain the pineapple, reserving the juice. Combine reserved juice, chicken stock, curry powder, pepper, ginger and cornflour. In a large pan, heat the oil and fry the ham until starts to brown, then add the pineapple and the juice mixture. Cook until the sauce has thickened. Serve with rice.

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Low FODMAP Pisto

Pisto is a Spanish peasant dish traditionally served with fried or scrambled eggs. You can leave the potatoes out or use tinned plum tomatoes instead of fresh ones. You can also add aubergines or bacon  for a deeper flavor. It's quick and easy to make.

Ingredients:
- 2 courgettes, diced
- 1 punnet cherry tomatoes
- 4 small potatoes, diced
- Oil for frying
- Salt and pepper

Method:
Fry the potatoes until nearly done. Add the courgettes and tomatoes and cook on a low heat until the sauce has reduced, then season to taste. Enjoy!

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Low FODMAP Cottage Pie

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This is one of my husband's favourite dinners.

Ingredients:

• 400g minced beef
• 1 can chopped tomatoes
• 1 carrot, shredded
• 2 celery sticks, shredded
• 1 tblsp tomato puree
• 1 tsp mixed herbs
• salt and pepper

For the mashed potatoes: 5 medium potatoes (chopped), a dash of rice milk, 3 knobs of dairy free margarine.

Method:

Fry the mince in its own juices. When the fat starts to run add the carrot and celery. Once the meat is brown add the tomato puree, chopped tomatoes, herbs and season to taste. Cook on a low heat until the sauce has thickened a little.

Meanwhile boil the potatoes in salted water. Drain them when cooked, add the milk and margarine and mash.

Pour the mince sauce on a square Pyrex dish and cover with the mashed potatoes. Bake in a preheated oven (180C) for 20 minutes.

Low FODMAP Fish Pie

I  have finally manage to make a decent dairy and gluten free white sauce. I was trying to make it like an ordinary bechamel but it always turned up very lumpy. So here is my recipe...

Ingredients:

For the white sauce:
-50ml olive oil
-50g gluten free flour
-425ml almond milk

Mix the oil with the flour and then mix the milk in. Gently heat the mixture in a saucepan stirring all the time. Continue stirring as the sauce thickens and bring to the boil to cook. Add salt and pepper to taste and a pinch of nutmeg.

For the fish pie:
-320g fish pie mix (haddock, smoked haddock and salmon)
-2 hard boiled eggs, chopped

For the topping:
-4 potatoes or 2 potatoes and 2 carrots, boiled and mashed with a little rice milk and a knob of dairy free margarine.

Method:

Mix the fish with the sauce and the eggs and pour onto a baking dish. Cover with the mash and bake for 20/25 minutes at 180C.

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Low FODMAP Fish Crumble

I had no fresh food in the fridge today and no time to defrost anything (I don't like to use the microwave to defrost because it part cooks the food and it makes it dry). So I used a packet of white frozen fish from the freezer and frozen gluten free breadcrumbs. Every time I try a new bread recipe and it doesn't turn out that great or when a loaf starts going a little stale I put it in the food processor, make it into breadcrumbs and freeze them. Here is what you need for this recipe:

Ingredients:

• 500g frozen white fish fillets
• 2x400g tins chopped tomatoes
• 1 tsp dried basil
• 1 tblsp sugar
• salt and pepper
• frozen gluten free breadcrumbs

Method:

Pour the tomato tins into a saucepan with the dried basil and cook until the liquid has reduced and you have a fairly thick sauce.Add the sugar and season to taste. Pour the sauce into a baking dish and arrange the frozen fillets on top. Cover with the breadcrumbs and bake in a preheated oven for 30 minutes at 170C or until the fish flakes easily.

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