7 MAIN DISHES
“What’s for dinner?” It’s a question we all have to grapple with every single day, whether we’re cooking for one, two, or a crowd. And it’s not always easy to find the answer, especially if you’re on a low-FODMAP diet. Thankfully, this chapter is here to help. It’s packed with stick-to-your-ribs Midwestern classics, like casseroles, roasts, and grilled meats, which are great when the weather turns sharp and chilly. (I’m an Iowa gal at heart, that’s for sure!) But I also love healthy, lower-fat meals inspired by Italian, Asian, and Indian cuisine that feature lots of fresh vegetables, and you’ll find those dishes here, too. Some of them are vegetarian or vegan and feature tempeh and tofu, which are both excellent meat-free, low-FODMAP protein choices. And you can rest assured that none of these dishes skimp on flavor. Once they’re on the table, you’ll forget that they’re low-FODMAP and focus on how fabulous they taste.
All of these recipes are pretty quick and easy to make, but a little advance preparation can make things even simpler. If you’ve got frozen portions of chicken broth, vegetable broth, and pesto on hand (you can find the recipes for them in Chapters 3 and 6), you’ll be a step ahead of the game when it comes to the daily dinner rush!
LEMON AND THYME ROAST CHICKEN
YIELD: 6 SERVINGS
It looks so impressive when it’s done (and it fills the kitchen with such amazing aromas while it’s in the oven!), but roast chicken is ridiculously easy to make. My version is loaded with lemon and fresh thyme, which bring out the crispiness of the skin and enhance the juicy flavor of the meat. Serve it with mashed potatoes and a salad and then take advantage of the leftovers: Make the Chicken Salad with Pecans and Grapes and use the bones to make the Chicken Stock.
1 WHOLE CHICKEN (3 1/2 TO 4 POUNDS, OR 1.6 TO 1.8 KG)
1 LEMON, QUARTERED LENGTHWISE
HANDFUL OF FRESH THYME SPRIGS (ABOUT 12 SPRIGS)
2 TEASPOONS KOSHER SALT
1 TEASPOON FRESHLY GROUND BLACK PEPPER
CHOPPED FRESH THYME LEAVES, FOR SERVING (OPTIONAL)
Preheat the oven to 375°F (190°C, or gas mark 5). Remove any giblets from the cavity of the chicken and discard them (or use them however you wish). Thoroughly dry the chicken with paper towels. Place the chicken breast side up in a large roasting pan.
Place 3 of the lemon quarters and the thyme sprigs in the cavity of the chicken. Tie the legs together with kitchen twine. Rub the kosher salt and black pepper all over the outside of the chicken. Tuck the wing tips up and under the neck.
Roast for about 1 hour 30 minutes or until the chicken reaches an internal temperature of 165°F (74°C); you can determine the temperature by inserting a kitchen thermometer into the thickest part of the thigh, being sure not to hit any bone. Remove the chicken from the oven and let it rest for about 15 minutes.
Squeeze the remaining lemon wedge over the cooked chicken before carving and sprinkle with chopped fresh thyme, if you like.
◁ SAUTÉED CHICKEN WITH DIJON SAUCE
YIELD: 4 SERVINGS
Do you need a low-FODMAP weeknight meal that won’t take forever to make? Whip up this Sautéed Chicken with Dijon Sauce: While you’re at it, roast some potatoes in the oven, toss a salad, and dinner is served! There is one caveat, though: Be sure to check the label on your jar of Dijon mustard for FODMAP ingredients, like onion powder.
2 BONELESS, SKINLESS CHICKEN BREASTS (1 POUND, OR 455 G)
1/2 TEASPOON KOSHER SALT
1/2 TEASPOON FRESHLY GROUND BLACK PEPPER
1 TABLESPOON (15 ML) OLIVE OIL
1/4 CUP (60 ML) DRY WHITE WINE
1 TABLESPOON (14 G) UNSALTED BUTTER
2 TEASPOONS BASIC FLOUR BLEND
3/4 CUP (175 ML) ITALIAN HERB BLEND
1 TABLESPOON (15 G) DIJON MUSTARD
2 TABLESPOONS (8 G) CHOPPED FRESH ITALIAN PARSLEY
Fillet the chicken breasts by slicing them in half, holding the knife parallel to the counter. Season them with the kosher salt and black pepper. Heat the olive oil in a large skillet over medium-high heat. Add the chicken breasts to the skillet and cook until golden brown on the bottom, about 3 minutes, and then flip and reduce the heat to medium-low. Continue cooking until the chicken has reached an internal temperature of 165°F (74°C), about 3 to 4 minutes. Transfer to a plate and cover with aluminum foil to keep warm.
Remove the skillet from the heat and carefully deglaze it with the white wine, scraping up the brown bits on the bottom. Return the skillet to the heat, add the butter, and let it melt. Stir in the Basic Flour Blend to form a roux. Slowly whisk in the chicken broth or stock, stirring out any lumps. Simmer for about 5 minutes or until the liquid is reduced by half. Stir in the Dijon mustard. Season with kosher salt and black pepper to taste, if desired.
Spoon the Dijon sauce over the chicken, sprinkle with the chopped fresh parsley, and serve.
◁ OVEN-FRIED CHICKEN FINGERS WITH MAPLE MUSTARD DIPPING SAUCE
YIELD: 4 SERVINGS
Kids and grown-ups alike will love these homemade chicken fingers served with a sweet-and-savory dipping sauce that takes about two seconds to stir together. Soaking the chicken in a “buttermilk” bath of lactose-free milk and lemon juice keeps them moist and tender on the inside, while low-FODMAP gluten-free cornflakes add a satisfying crunch. (If cornflakes aren’t your thing, though, you can use crushed crispy rice cereal or gluten-free cracker crumbs—or a combination of any of these items—instead.) All you need on the side here is a fresh green salad. This recipe was inspired by Cooking Light magazine.
1 POUND (455 G) BONELESS, SKINLESS CHICKEN TENDERS
1/2 CUP (120 ML) LACTOSE-FREE OR NONDAIRY MILK
2 TEASPOONS FRESH LEMON JUICE
1 CUP (34 G) CRUSHED GLUTEN-FREE CORNFLAKES, GLUTEN-FREE CRUSHED CRISPY RICE CEREAL (34 G), OR CRUSHED GLUTEN-FREE CRACKERS (25 G)
1 TEASPOON DRIED OREGANO
1/2 TEASPOON KOSHER SALT
1/4 TEASPOON FRESHLY GROUND BLACK PEPPER
1/4 CUP (60 G) MAYONNAISE
2 TABLESPOONS (30 G) DIJON MUSTARD
1 TO 2 TABLESPOONS (15 TO 28 ML) PURE MAPLE SYRUP
Preheat the oven to 400°F (200°C, or gas mark 6). Spray a large baking sheet with olive oil cooking spray. (For easy cleanup, line the sheet with aluminum foil first.)
Place the chicken tenders in a shallow glass baking dish. Combine the milk and lemon juice and pour over the chicken. Cover and refrigerate for 10 to 15 minutes, flipping the chicken tenders over halfway through.
On a shallow plate, combine the cornflake crumbs, oregano, kosher salt, and black pepper. Remove the chicken tenders from the milk mixture, draining off any excess liquid. Roll each chicken tender in the cornflake mixture to coat evenly. Place the chicken tenders on the prepared baking sheet. Bake for 8 minutes. Turn the chicken tenders over and bake for another 7 to 9 minutes until they’re no longer pink inside and the juices run clear.
While the chicken is baking, prepare the dipping sauce by stirring the mayonnaise and Dijon mustard together in a small bowl until smooth. Whisk in the maple syrup to taste. Serve the chicken fingers with the dipping sauce.
◁ WALNUT-CRUSTED CHICKEN PARMESAN
YIELD: 4 SERVINGS
This classic recipe gets a wheat-free makeover when you use finely chopped walnuts to “bread” the chicken—and since the chicken is baked instead of fried, it’s healthier and lower in fat than the traditional version. Serve it with the Caesar Salad.
1/4 CUP (30 G) FINELY CHOPPED WALNUTS
1/4 CUP (25 G) GRATED PARMESAN CHEESE
1 TEASPOON ITALIAN HERB SEASONING
1/4 TEASPOON KOSHER SALT
1/4 TEASPOON FRESHLY GROUND BLACK PEPPER
4 THIN BONELESS, SKINLESS CHICKEN BREASTS (1 TO 1 1/2 POUNDS, OR 455 TO 680 G)
1 TABLESPOON (14 G) UNSALTED BUTTER, MELTED
1/4 CUP (60 ML) CLASSIC TOMATO PIZZA SAUCE
1/4 CUP (30 G) SHREDDED MOZZARELLA CHEESE
Preheat the oven to 400°F (200°C, or gas mark 6). Spray a 9 × 13-inch (23 × 33 cm) baking pan with cooking spray.
Combine the chopped walnuts, Parmesan cheese, Italian herb seasoning, kosher salt, and black pepper in a small bowl. Spread the mixture out on a plate.
Lightly brush each chicken breast with the melted butter and then dip them into the chopped walnut mixture, lightly pressing down so that the walnut “crumbs” stick. Place the chicken in the baking pan. Sprinkle any remaining mixture over the top. Bake for 25 to 30 minutes until the chicken is cooked through and lightly browned. Remove from the oven, spread each breast with a tablespoon (15 ml) of the Classic Tomato Pizza Sauce, and sprinkle evenly with the shredded mozzarella cheese. Bake for 5 more minutes or until the cheese is melted. Serve hot.
SLOW COOKER LEMON OLIVE CHICKEN
YIELD: 4 SERVINGS
When it comes to meat-based mains, your slow cooker should be your best friend. It does all the hard work for you—and plus, slow-cooked meat is fall-off-the-bone tender. Use chicken thighs instead of breasts in this recipe since they stay so moist in the slow cooker. When dinner’s ready, spoon the chicken with its lemon-and-olive-laden sauce over basmati rice and serve with a side salad.
1 1/2 POUNDS (680 G) BONELESS, SKINLESS CHICKEN THIGHS
1/2 TEASPOON KOSHER SALT
1/2 TEASPOON FRESHLY GROUND BLACK PEPPER
1 TABLESPOON (15 ML) OLIVE OIL
1 CLOVE OF GARLIC, PEELED AND SMASHED, BUT KEPT WHOLE
1/4 CUP (60 ML) DRY WHITE WINE OR CHICKEN BROTH
1 1/2 CUPS (355 ML) CHICKEN STOCK OR CHICKEN BROTH
1/2 TEASPOON GRATED LEMON ZEST
2 TABLESPOONS (28 ML) FRESH LEMON JUICE
2 TEASPOONS DRIED BASIL
1 TEASPOON DRIED OREGANO
1/2 CUP (85 G) KALAMATA OLIVES, PITTED, DRAINED, AND HALVED
2 TABLESPOONS (20 G) BASIC FLOUR BLEND
1/4 CUP (60 ML) WATER
COOKED BASMATI RICE, FOR SERVING
1/4 CUP (15 G) CHOPPED FRESH ITALIAN PARSLEY
Season the chicken thighs with the kosher salt and black pepper. Heat the olive oil in a large skillet over medium-high heat. Add the garlic and sauté until fragrant, about 1 minute. Remove the garlic from the skillet and discard. Add the chicken to the skillet and brown it, about 3 to 4 minutes per side. Transfer the chicken to the slow cooker. Deglaze the skillet by adding the white wine or chicken broth to the skillet and scraping up any brown bits on the bottom. Pour this mixture into the slow cooker, onto the chicken.
In a medium bowl, combine the chicken stock or broth, lemon zest, lemon juice, basil, and oregano and pour the mixture over the chicken. Sprinkle with the Kalamata olives. Cover and cook on the low setting for 7 to 8 hours or on the high setting for 3 to 4 hours.
When the chicken is done, make a slurry by stirring the Basic Flour Blend and water together in a small bowl. Slowly pour into the liquid in the slow cooker, while constantly stirring. Turn the slow cooker to high. Continue cooking for about 10 minutes or until the sauce is thickened. The chicken will be very tender, and you can break it apart into smaller pieces, if desired. Season to taste with kosher salt and black pepper. Serve over basmati rice and sprinkle with the chopped fresh parsley.
◁ CHICKEN PENNE IN TOMATO AND BASIL CREAM SAUCE
YIELD: 4 SERVINGS
Quick and easy enough for a weeknight meal but elegant and delicious enough for company, this chicken and pasta dish is sure to become one of your favorites. Since cream contains lactose, I’ve replaced it with a mixture of lactose-free milk and my Basic Flour Blend, which thickens it up nicely.
2 CUPS (224 G) GLUTEN-FREE BROWN RICE PENNE PASTA
1 TABLESPOON (15 ML) OLIVE OIL
1 CLOVE OF GARLIC, PEELED AND SMASHED, BUT KEPT WHOLE
1 POUND (455 G) BONELESS, SKINLESS CHICKEN BREASTS, CUT INTO 1-INCH (2.5 CM) CUBES
1 TEASPOON KOSHER SALT, DIVIDED
1 TEASPOON FRESHLY GROUND BLACK PEPPER, DIVIDED
1 TABLESPOON (14 G) UNSALTED BUTTER
1/2 OF A BUNCH OF SCALLIONS (GREEN PARTS ONLY), SLICED
1 CAN (14 1/2 OUNCES, OR 410 G) UNSALTED DICED TOMATOES, UNDRAINED
1/2 CUP (20 G) CHOPPED FRESH BASIL, OR 1 TABLESPOON (2 G) DRIED
1/2 CUP (120 ML) LACTOSE-FREE MILK
2 TEASPOONS BASIC FLOUR BLEND
1/4 CUP (25 G) GRATED PARMESAN CHEESE
Cook the pasta according to the package directions. Drain into a colander and rinse with cold water. Drain again.
While the pasta is cooking, heat the olive oil in a large skillet over medium-high heat. Add the garlic and cook until it starts to sizzle. Continue to cook for 1 1/2 to 2 minutes more or just until the garlic starts to brown. Remove the garlic and discard.
Season the chicken with 1/2 teaspoon each of the kosher salt and black pepper. Add the chicken to the hot skillet and sauté over medium-high heat until browned and cooked through, about 6 to 8 minutes. Transfer the chicken to a plate and set aside.
Reduce the heat to medium and melt the butter. Add the scallions and cook until tender, about 1 minute. Add the tomatoes and basil and then increase the heat to medium-high. Simmer until the liquid is almost all absorbed, about 2 minutes.
In a small bowl, combine the milk and Basic Flour Blend, stirring until smooth. Slowly pour the milk mixture into the skillet, while stirring constantly. Continue to cook and stir until thickened. Stir in the cooked pasta and chicken and cook until heated through. Season with the remaining 1/2 teaspoon each kosher salt and black pepper. Serve sprinkled with the Parmesan cheese.
◁ SKILLET CHICKEN POT PIE
YIELD: 4 SERVINGS
This low-FODMAP pot pie is the antidote to the cold-weather blues. It’s hearty and substantial, but if you prefer something with less fat, you can serve the chicken filling over steamed rice or gluten-free pasta in place of the biscuit crust.
Biscuit Topping
1 1/2 CUPS (243 G) BASIC FLOUR BLEND
2 TEASPOONS SUGAR
1 TEASPOON BAKING POWDER
1/2 TEASPOON KOSHER SALT
4 TABLESPOONS (55 G) UNSALTED BUTTER
1/2 CUP (120 ML) LACTOSE-FREE OR NONDAIRY MILK
Chicken Filling
2 TABLESPOONS (28 ML) OLIVE OIL, DIVIDED
4 BONELESS, SKINLESS CHICKEN THIGHS, CUT INTO 1-INCH (2.5 CM) PIECES
1 TEASPOON KOSHER SALT, DIVIDED
1/2 TEASPOON FRESHLY GROUND BLACK PEPPER, DIVIDED
1/2 CUP (50 G) SLICED SCALLIONS (GREEN PARTS ONLY)
1 STALK OF CELERY, THINLY SLICED
1 CUP (130 G) THINLY SLICED CARROTS
1 1/2 CUPS (355 ML) UNSALTED CHICKEN STOCK OR CHICKEN BROTH
1 TEASPOON POULTRY HERB SEASONING
1/2 CUP (120 ML) LACTOSE-FREE OR NONDAIRY MILK
2 TABLESPOONS (20 G) BASIC FLOUR BLEND
To prepare the biscuit dough, in a large bowl, whisk together the Basic Flour Blend, sugar, baking powder, and kosher salt. Cut in the butter until crumbly. Pour in the milk and mix until all of the flour is incorporated. Set aside.
To prepare the filling, preheat the oven to 400°F (200°C, or gas mark 6). In a large cast-iron or ovenproof skillet, heat 1 tablespoon (15 ml) of olive oil over medium-high heat. Season the chicken with 1/2 teaspoon each of the kosher salt and black pepper. Add the chicken and cook until browned and cooked through, about 6 to 8 minutes. Remove from the pan and set aside.
Reduce the heat to medium and add the remaining 1 tablespoon (15 ml) olive oil. Sauté the scallions and celery until slightly tender, about 4 to 5 minutes. Add the carrots and chicken stock. Simmer for about 15 minutes or until the carrots are tender.
Stir in the poultry herb seasoning and the remaining kosher salt and black pepper. In a small bowl, whisk together the milk and Basic Flour Blend. Slowly pour into the chicken stock or broth and vegetables in the skillet, while stirring constantly. Stir until thickened. Stir in the browned chicken.
Place dollops of biscuit dough evenly on top of the chicken filling. Place the skillet in the oven and bake for 15 to 17 minutes until the biscuit topping is lightly browned and the chicken filling is bubbling. Serve hot.
SWEDISH CHICKEN MEATBALLS
YIELD: 4 SERVINGS
My take on Swedish meatballs is another crowd-pleaser: Kids and adults will agree that these miniature meatballs are so much fun to eat. And you can make them both egg- and dairy-free, if you like: Just use a Chia Egg Replacer, vegan margarine, and your favorite nondairy milk. Serve them over rice or gluten-free pasta if you like, so you can soak up every last drop of the savory sauce.
Meatballs
1 POUND (455 G) GROUND CHICKEN (90% LEAN)
1/2 CUP (51 G) QUINOA FLAKES, QUICK-COOKING OATS (40 G), OR BREAD CRUMBS (60 G)
1/2 CUP (50 G) SLICED SCALLIONS (GREEN PARTS ONLY)
1 LARGE EGG OR 1 CHIA EGG REPLACER
1/2 TEASPOON GROUND NUTMEG
1/2 TEASPOON KOSHER SALT
1/4 TEASPOON FRESHLY GROUND BLACK PEPPER
1 TABLESPOON (15 ML) EXTRA-VIRGIN OLIVE OIL
Sauce
2 TABLESPOONS (28 G) UNSALTED BUTTER
1/2 CUP (50 G) SLICED SCALLIONS (GREEN PARTS ONLY)
1/4 CUP (60 ML) LACTOSE-FREE OR NONDAIRY MILK
3 TABLESPOONS (30 G) BASIC FLOUR BLEND
3 TABLESPOONS (45 ML) DRY SHERRY OR DRY WHITE WINE
1 TEASPOON DIJON MUSTARD
2 CUPS (475 ML) CHICKEN BROTH OR CHICKEN STOCK
1/4 CUP (15 G) CHOPPED FRESH ITALIAN PARSLEY
1/2 TEASPOON KOSHER SALT
1/2 TEASPOON FRESHLY GROUND BLACK PEPPER
To make the meatballs, in the bowl of a stand mixer, blend together the ground chicken, quinoa flakes, scallions, egg, nutmeg, kosher salt, and black pepper. Roll into 1 1/2-inch (4 cm) balls.
Heat the olive oil in a large skillet over medium-high heat. Add the meatballs and brown on all sides. Remove the meatballs from the skillet and set aside.
To make the sauce, melt the butter in the same skillet over medium heat. Add the scallions and cook until tender, about 1 to 2 minutes.
In a small bowl, stir together the milk, Basic Flour Blend, sherry or white wine, and Dijon mustard. Pour the mixture into the butter and scallions in the skillet and stir. Slowly pour in the chicken broth or stock while constantly stirring. Continue to stir until the sauce is thick and bubbly, about 5 minutes. Stir in the chopped fresh parsley and the kosher salt and black pepper.
Transfer the meatballs back to the skillet. Stir to coat the meatballs with the sauce. Continue to cook until the meatballs reach an internal temperature of 165°F (74°C). Serve hot.
TURKEY SHEPHERD’S PIE
YIELD: 4 SERVINGS
This updated, low-FODMAP version of the family-friendly classic is every bit as good as the original, and it’s a bit lighter, too, since it uses lean ground turkey in place of beef. The herbed turkey mixture is topped with a blanket of garlicky potatoes and a few generous handfuls of cheese—and it’s impossible to resist.
1 1/4 POUNDS (570 G) LEAN GROUND TURKEY
2 TABLESPOONS (28 G) UNSALTED BUTTER OR OLIVE OIL (28 ML)
3/4 CUP (98 G) CHOPPED CARROTS
1/2 CUP (50 G) CHOPPED CELERY
1/2 CUP (50 G) SLICED SCALLIONS (GREEN PARTS ONLY)
3 TABLESPOONS (30 G) BASIC FLOUR BLEND
1 1/2 CUPS (355 ML) CHICKEN BROTH OR CHICKEN STOCK
1 TEASPOON POULTRY HERB SEASONING
1 TEASPOON KOSHER SALT
1/2 TEASPOON FRESHLY GROUND BLACK PEPPER
1 BATCH PARMESAN GARLIC SMASHED POTATOES
1 CUP (115 G) SHREDDED COLBY-JACK CHEESE
Preheat the oven to 350°F (180°C, or gas mark 4). Lightly grease a 2 1/2-quart (2.4 L) casserole dish.
Crumble and brown the ground turkey in a large skillet over medium heat. Drain the fat and remove the turkey from skillet. Melt the butter in the same skillet. Add the carrots, celery, and scallions and sauté over medium heat until tender, about 7 to 8 minutes. Reduce the heat to low and sprinkle the vegetables with the Basic Flour Blend. Slowly whisk in the chicken broth or stock and stir until smooth. Cook until thick and bubbly, about 2 to 3 minutes. Stir in the cooked ground turkey and season with the poultry herb seasoning, kosher salt, and black pepper.
Spread the turkey mixture evenly in the prepared casserole dish. Spoon the smashed potatoes on top and spread them over the turkey in an even layer. Sprinkle with the shredded Colby-Jack cheese and bake for 20 to 25 minutes until the cheese is melted and the casserole is hot and bubbly. Serve immediately.
BROILED TURKEY TENDERS
YIELD: 4 SERVINGS
Turkey isn’t just for deli sandwiches and Thanksgiving! This is a low-FODMAP adaptation of a recipe that my parents make all the time. (I’m not sure of its origins, but they’ve been making it forever.) Once you try it, you’ll understand why. It’s so simple to prepare that it hardly counts as cooking: You just mix a few basic ingredients into a marinade, pour it over the turkey, and then broil it a couple hours later. And the meat turns out full-flavored and tender every time. Turn these turkey tenders into a meal by adding a side of Baked Brown Rice with Parmesan and Herbs and a small serving of steamed green beans. Or, chop them up and toss them into your favorite salad for extra protein.
3 OR 4 TURKEY TENDERS (ABOUT 1 1/4 POUNDS, OR 570 G), CUT IN HALF CROSSWISE
1/2 CUP (120 ML) DRY RED WINE
1/4 CUP (60 ML) LIGHT-TASTING OLIVE OIL
3 TABLESPOONS (45 ML) GLUTEN-FREE SOY SAUCE OR TAMARI
Place the turkey tenders in a large resealable plastic bag. Combine the red wine, olive oil, and soy sauce in a small bowl and pour over the tenders in the bag. Seal and refrigerate for 2 hours.
Preheat the broiler. Place the tenders on a broiler pan. Discard the marinade. Broil for 4 to 5 minutes on each side until the turkey is cooked through.
TURKEY KEEMA WITH VEGGIES
YIELD: 4 SERVINGS
Keema is a seasoned ground meat dish that’s popular in many parts of South Asia. While traditional recipes usually call for lamb, my version features lean ground turkey, fresh vegetables, and plenty of low-FODMAP spices. Add some steamed brown basmati rice for extra fiber, and you’ve got yourself a complete meal.
1 POUND (455 G) LEAN GROUND TURKEY
1/2 CUP (120 ML) WATER
1/2 TEASPOON KOSHER SALT
1/2 TEASPOON GROUND GINGER
1/2 TEASPOON GROUND CUMIN
1/2 TEASPOON GROUND CORIANDER
1/4 TEASPOON GROUND CINNAMON
1/4 TEASPOON GROUND TURMERIC
1 CUP (130 G) THINLY SLICED CARROTS
1 CUP (120 G) THINLY SLICED ZUCCHINI
2 CUPS (60 G) FRESH BABY SPINACH
2 SCALLIONS (GREEN PARTS ONLY), SLICED
COOKED BROWN BASMATI RICE, FOR SERVING
Crumble and brown the ground turkey in a large skillet over medium-high heat. Cook until the meat is no longer pink. Reduce the heat to medium and stir in the water, kosher salt, ginger, cumin, coriander (if using), cinnamon, and turmeric. Stir in the carrots and zucchini. Bring to a simmer, cover, and cook for 7 to 8 minutes until the vegetables are tender, stirring occasionally and adding more water if necessary.
Add the spinach, cover, and cook for about 2 more minutes or until the spinach is wilted. Stir in the sliced scallions and serve hot over rice.
◁ RED WINE OVEN POT ROAST WITH THYME GRAVY
YIELD: 6 TO 8 SERVINGS
My husband is a big meat-and-potatoes guy (and so am I!), so this classic pot roast, in which red wine and thyme add subtle layers of flavor to the meat, is right up his alley. I’ve included directions for making gravy here, but the gravy is optional. Unless you ask my husband, that is: It’s his favorite part of the meal!
1 BEEF CHUCK ROAST (3 TO 4 POUNDS, OR 1.4 TO 1.8 KG)
1 1/2 TEASPOONS KOSHER SALT
1/2 TEASPOON FRESHLY GROUND BLACK PEPPER
2 TABLESPOONS (28 ML) OLIVE OIL
1 CLOVE OF GARLIC, PEELED AND SMASHED, BUT KEPT WHOLE
1/2 CUP (120 ML) DRY RED WINE
1 CUP (235 ML) BEEF STOCK
1 TEASPOON DRIED THYME
1 POUND (455 G) RED POTATOES, CUT INTO 1 1/2-INCH (4 CM) PIECES
1 CUP (240 G) BABY CARROTS
2 STALKS OF CELERY, BIAS-CUT INTO 2-INCH (5 CM) PIECES
1 BUNCH OF SCALLIONS (GREEN PARTS ONLY), THINLY SLICED
2 TABLESPOONS (16 G) CORNSTARCH
1/4 CUP (60 ML) WATER
Preheat the oven to 300°F (150°C, or gas mark 2). Season the roast with the kosher salt and black pepper.
In a Dutch oven, heat the olive oil over medium-high heat. Add the garlic and sauté until browned. Remove the garlic and discard. Add the roast and brown for 2 to 3 minutes per side. Remove from the heat and remove the roast from the pan. Drain the fat. Deglaze the pan with the red wine, scraping up any brown bits. Stir in the beef stock and thyme. Add the roast back to the pan. Cover and bake for about 2 hours, basting occasionally and turning the roast over halfway through.
Add the potatoes, carrots, celery, and scallions to the Dutch oven. Stir to coat with the liquid. Cover and bake for 1 1/2 to 2 hours, stirring once, until the vegetables and roast are tender.
To make the gravy, transfer the roast and vegetables to a serving platter and cover. Pour the beef stock mixture from the pan into a large glass measuring cup or fat separator. Skim off the fat and discard. Pour the stock mixture back into the Dutch oven and heat over medium heat. Whisk together the cornstarch and water in a small bowl. Slowly pour the slurry into the stock mixture while constantly stirring. Continue to stir for a few minutes until the gravy is thick and bubbly. Serve alongside the roast and vegetables.
CHEESEBURGER AND FRIES CASSEROLE
YIELD: 4 SERVINGS
Think of this casserole as your favorite fast-food meal in a single dish—minus the processed, wheat-based bun and all the grease, of course! It was inspired by my mother-in-law’s recipe for a Tater Tot hot dish, but to ensure that it’s low-FODMAP, I whip up a quick béchamel-type sauce to use in place of condensed cream of mushroom soup. Be sure to check the ingredients list on the frozen French fries for FODMAPs. If you can’t find any suitable fries, just make your own: Cut fresh potatoes into fry-size pieces and toss them with a little olive oil.
Casserole
1 POUND (455 G) GROUND BEEF
1 TABLESPOON (14 G) UNSALTED BUTTER OR MARGARINE
2 SCALLIONS (GREEN PARTS ONLY), SLICED
1 CUP (235 ML) BEEF STOCK,CHICKEN BROTH, OR VEGETABLE BROTH
1/2 CUP (120 ML) LACTOSE-FREE OR NONDAIRY MILK
3 TABLESPOONS (30 G) BASIC FLOUR BLEND
1/2 TEASPOON GROUND MUSTARD
1/4 TEASPOON KOSHER SALT
1/4 TEASPOON FRESHLY GROUND BLACK PEPPER
1 CUP (120 G) SHREDDED CHEDDAR CHEESE
1 PACKAGE (1 POUND, OR 455 G) CRINKLE-CUT FROZEN FRENCH FRIES
Ketchup
1 CUP (245 G) UNSALTED 100% TOMATO SAUCE
1/2 CUP (120 ML) RICE WINE VINEGAR
1/3 CUP (67 G) SUGAR
1 TEASPOON KOSHER SALT
Preheat the oven to 425°F (220°C, or gas mark 7). Lightly grease a 2-quart (1.9 L) baking or casserole dish.
Brown the beef in a large skillet over medium-high heat until no longer pink. Transfer the cooked beef to a paper towel–lined plate to drain. Set aside.
Return the skillet to the heat and melt the butter over medium heat. Cook the scallions in the butter until tender, about 2 minutes. Add the stock or broth and bring to a simmer. In a small bowl or glass measuring cup, whisk together the milk and Basic Flour Blend. While constantly stirring, slowly pour the milk mixture into the skillet. Continue to cook and stir until thickened and bubbly. Stir in the ground mustard, kosher salt, and black pepper.
Add the beef back to the skillet and stir into the sauce. Pour the mixture into the prepared baking dish and sprinkle evenly with the shredded cheddar cheese. Top with the frozen fries, spreading them out to cover the casserole. Bake for 25 to 30 minutes until the fries are golden brown.
Meanwhile, prepare the ketchup. Combine the tomato sauce, rice wine vinegar, sugar, and kosher salt in a medium saucepan and bring to a simmer. Simmer over low heat until thickened, about 20 minutes, stirring occasionally. Serve alongside, or drizzled on top of, the casserole.
◁ GRILLED FLAT IRON STEAK WITH CHIMICHURRI
YIELD: 4 SERVINGS
If you haven’t tried flat iron steak before, now’s the time. It’s a shoulder cut, so it’s more economical than popular cuts like rib eye, and but it’s still tender and flavorful. And the low-FODMAP chimichurri sauce, made with parsley, cilantro, and garlic oil, is fabulous with grilled meat.
3/4 CUP (175 ML) HOMEMADE GARLIC OLIVE OIL
3 TABLESPOONS (45 ML) RICE WINE VINEGAR, DIVIDED
1 TEASPOON KOSHER SALT, DIVIDED
1 TEASPOON FRESHLY GROUND BLACK PEPPER, DIVIDED
1 POUND (455 G) FLAT IRON STEAKS
1 CUP (60 G) PACKED FRESH ITALIAN PARSLEY
1/4 CUP (4 G) FRESH CILANTRO LEAVES
1 TABLESPOON (4 G) FRESH OREGANO, OR 1 TEASPOON DRIED
Pour 1/4 cup (60 ml) of the garlic oil into a large resealable plastic bag (refrigerate the remainder for later use in the chimichurri sauce). Add 2 tablespoons (28 ml) of the rice wine vinegar, 1/2 teaspoon of kosher salt, and 1/2 teaspoon of black pepper. Gently shake the bag to combine the ingredients. Add the steaks to the bag and shake to coat the meat. Marinate in the refrigerator for 2 to 4 hours.
Let the steaks come to room temperature (about 1 hour) before grilling. Prepare the chimichurri sauce by finely chopping the parsley and cilantro in a food processor. Transfer to a medium bowl and stir in the remaining 1/2 cup (120 ml) garlic oil, the remaining 1 tablespoon (15 ml) rice wine vinegar, the oregano, and the remaining 1/2 teaspoon kosher salt and 1/2 teaspoon black pepper.
Heat the grill to high. Grill the steak fillets for 4 to 5 minutes per side until they reach an internal temperature of 135°F (57°C) for medium-rare. Serve with the chimichurri sauce.
◁ CLASSIC MEAT SAUCE FOR SPAGHETTI
YIELD: 6 SERVINGS
Since spaghetti with meat sauce was one of the first main dishes I learned to make as a kid, I just had to include a low-FODMAP version in this book. This recipe is all grown up, though: I’ve ramped up the herbs and added a splash of red wine for a meat sauce that’s a bit more sophisticated than the one you loved when you were six. Serve it with brown rice spaghetti and a little grated Parmesan cheese.
1 POUND (455 G) LEAN GROUND BEEF
1 TABLESPOON (15 ML) OLIVE OIL
1 CLOVE OF GARLIC, PEELED AND SMASHED, BUT KEPT WHOLE
1 BUNCH OF SCALLIONS (GREEN PARTS ONLY), SLICED
1/4 CUP (38 G) DICED GREEN BELL PEPPER
1 CUP (245 G) NO-SALT-ADDED 100% TOMATO SAUCE
1 CUP (180 G) NO-SALT-ADDED CANNED DICED TOMATOES, UNDRAINED
1/4 CUP (60 ML) DRY RED WINE (OPTIONAL)
2 TEASPOONS DRIED BASIL
1 TEASPOON DRIED OREGANO
1/2 TEASPOON DRIED THYME
1 TEASPOON KOSHER SALT
1/2 TEASPOON FRESHLY GROUND BLACK PEPPER
1 BAY LEAF
Crumble and brown the beef in a large skillet over medium-high heat. Transfer the cooked beef to a paper towel–lined plate to drain.
Heat the olive oil in the skillet over medium heat. Add the garlic and cook until it starts to sizzle. Continue to cook for 1 1/2 to 2 minutes more, just until the garlic starts to brown. Remove the garlic and discard it. Add the scallions and green bell pepper to the oil and sauté until tender, about 4 to 5 minutes. Add the beef back to the skillet. Stir in the tomato sauce, diced tomatoes, and red wine (if using). Stir in the basil, oregano, thyme, kosher salt, black pepper, and bay leaf.
Bring to a simmer and then reduce the heat to low. Simmer for 30 to 45 minutes until the sauce has thickened.
Remove the bay leaf and season to taste with kosher salt and black pepper, if desired.
◁ HEARTY MEATLOAF
YIELD: 4 SERVINGS
Poor meatloaf. It tends to get a bad rap—for no good reason at all. Sure, it’s plain, simple, and thrifty, but it’s also filling and versatile. I’ve tried a few versions of meatloaf, and this is my best one yet: I can hardly believe it’s low-FODMAP! Make it your own: For the binder, you can use quinoa flakes, oats, or bread crumbs, and if you’re sensitive to eggs, use a Chia Egg Replacer instead. Then, serve it with a homemade, ketchupy tomato sauce.
Sauce
1/2 CUP (123 G) NO-SALT-ADDED 100% TOMATO SAUCE
1/4 CUP (60 ML) RICE WINE VINEGAR
3 TABLESPOONS (45 G) BROWN SUGAR
1/2 TEASPOON KOSHER SALT
Meatloaf
1 1/2 POUNDS (680 G) LEAN GROUND BEEF
1/2 CUP (40 G) QUICK-COOKING OATS, QUINOA FLAKES (51 G), OR BREAD CRUMBS (60 G)
1/2 CUP (120 ML) LACTOSE-FREE OR NONDAIRY MILK
1 LARGE EGG OR 1 CHIA EGG REPLACER
1/2 CUP (50 G) SLICED SCALLIONS (GREEN PARTS ONLY)
1 TEASPOON KOSHER SALT
1/2 TEASPOON FRESHLY GROUND BLACK PEPPER
To make the sauce, combine the tomato sauce, rice wine vinegar, brown sugar, and kosher salt in a medium saucepan. Bring to a simmer and then reduce the heat to low and simmer, stirring occasionally, until thickened and reduced, about 20 minutes.
Meanwhile, preheat the oven to 350°F (180°C, or gas mark 4). Spray a 5 × 9-inch (13 × 23 cm) loaf pan with cooking spray.
Using a stand mixer, blend together the ground beef, oats, egg, scallions, kosher salt, and black pepper. Spread the meat mixture into the prepared pan. At this point, the sauce may be poured over top of the loaf or it can be set aside to serve alongside the meatloaf.
Bake for 1 hour to 1 hour and 15 minutes until the internal temperature reaches 160°F (71°C). Slice and serve hot.
◁ BEEF TACOS
YIELD: 4 SERVINGS
Who doesn’t love tacos? Nobody in my house, anyway! This recipe may be low in FODMAPs—no garlic or onion necessary—but it’s got plenty of punch. Just be sure to use pure ground chile powder rather than a chili powder blend: To get hold of it, you may need to consult with a clerk at your grocery store or health food store or shop online. (And be aware that ancho chile powder has not yet been tested for FODMAPs, so only use it if you know you can tolerate it.) Stuff the spiced taco meat and toppings into corn tortillas or other gluten-free alternatives: Food for Life makes a great brown rice tortilla, for instance. Or, skip the shells entirely and make a taco salad by serving the meat and toppings over a bed of lettuce.
1 POUND (455 G) GROUND BEEF
1 1/2 TEASPOONS DRIED CHIVES
1 TEASPOON ANCHO CHILE POWDER (OPTIONAL)
1 TEASPOON CORNSTARCH
1 TEASPOON KOSHER SALT
3/4 TEASPOON GROUND CUMIN
1/2 TEASPOON DRIED OREGANO
1/4 TEASPOON FRESHLY GROUND BLACK PEPPER
3/4 CUP (175 ML) WATER OR BEEF STOCK
CORN TORTILLA TACO SHELLS (HARD OR SOFT), FOR SERVING
SHREDDED CHEDDAR CHEESE, LACTOSE-FREE SOUR CREAM, SHREDDED LETTUCE, AND DICED TOMATOES, FOR SERVING
Brown the beef in a large skillet over a medium heat. Drain the excess fat. Stir in the chives, ancho chile powder, cornstarch, kosher salt, cumin, oregano, black pepper, and water or beef stock. Bring the mixture to a simmer and cook until thickened, about 10 minutes.
Serve the beef mixture in the taco shells and top with shredded cheddar cheese, sour cream, lettuce, and tomatoes.
◁ CRISPY BAKED COD
YIELD: 4 SERVINGS
Cod is, of course, fantastic when it’s fried, but I prefer to bake it since the result is so much lower in fat. And, thanks to its mild, sweet taste, cod is a great backdrop for stronger flavors, like the homemade seasoned bread crumb mixture here. It’s fast and easy enough to make on weeknights—even when you’re working late—and it needs nothing more than a side of rice or quinoa and a salad, like the Citrus Fennel Carrot Slaw.
1 POUND (455 G) SKINLESS COD FILLETS
1 TABLESPOON (14 G) LIGHT MAYONNAISE
1 TEASPOON FRESH LEMON JUICE
1/3 CUP (38 G) BREAD CRUMBS
1/4 CUP (25 G) GRATED PARMESAN CHEESE
1 TABLESPOON (15 ML) EXTRA-VIRGIN OLIVE OIL
1 TEASPOON ITALIAN HERB SEASONING
1/4 TEASPOON KOSHER SALT
1/4 TEASPOON FRESHLY GROUND BLACK PEPPER
Preheat the oven to 400°F (200°C, or gas mark 6). Lightly grease a 9 × 13-inch (23 × 33 cm) baking pan.
Place the cod fillets in the pan. In a small bowl, combine the mayonnaise and lemon juice. Spread evenly over each fillet.
In a medium bowl, combine the bread crumbs, Parmesan cheese, olive oil, Italian herb seasoning, kosher salt, and black pepper. Sprinkle the mixture evenly over the cod. Bake for 8 to 10 minutes until the topping is lightly browned and the cod easily flakes with a fork. Serve hot.
◁ MAPLE-MARINATED SALMON WITH SESAME SPINACH RICE
YIELD: 4 SERVINGS
Oily fish like salmon is always a healthy choice, so you can feel good about serving this dish just about as often as you like. The maple-glazed salmon and sesame rice make a lovely sweet-and-savory combination, and the spinach provides a hefty dose of nutrients, like vitamin A and iron.
1/4 CUP (60 ML) HOMEMADE GARLIC OLIVE OIL
1/4 CUP (60 ML) PURE MAPLE SYRUP
2 TABLESPOONS (28 ML) GLUTEN-FREE SOY SAUCE OR TAMARI
1/4 TEASPOON FRESHLY GROUND BLACK PEPPER
4 BONELESS, SKINLESS SALMON FILLETS (4 OUNCES, OR 115 G, EACH)
1 3/4 CUPS (425 ML) WATER
1 TEASPOON KOSHER SALT
2 CUPS (384 G) INSTANT BROWN RICE
1 TABLESPOON (8 G) RAW SESAME SEEDS
1 TABLESPOON (15 ML) TOASTED SESAME OIL
4 CUPS FRESH (120 G) BABY SPINACH
2 SCALLIONS (GREEN PARTS ONLY), SLICED
Put the garlic olive oil in a bowl and stir in the maple syrup, soy sauce, and black pepper. Place the salmon in a large resealable plastic bag. Pour in the maple syrup mixture and toss to coat the salmon. Refrigerate for about 4 hours to marinate.
Preheat the oven to 400°F (200°C, or gas mark 6). Line a baking sheet with aluminum foil and lightly coat with olive oil cooking spray. Place the salmon on the prepared baking sheet, drizzling a little of the marinade on top. Bake for 10 to 15 minutes until the salmon flakes with a fork.
Bring the water and kosher salt to a boil in a large saucepan. Stir in the rice and return to a boil. Reduce the heat to low and simmer, covered, for 5 minutes. Remove the rice from the heat and let it stand covered for another 5 minutes.
Heat a large dry skillet over medium heat. Add the sesame seeds and toast until lightly browned. Transfer the seeds to a small plate. In the same skillet, heat the sesame oil over medium heat. Add the spinach and sauté until wilted, about 2 to 3 minutes.
Stir the wilted spinach and toasted sesame seeds into the rice. Serve the salmon on top of the sesame spinach rice and sprinkle with the sliced scallions.
POTATO-CRUSTED TILAPIA WITH TANGY HERBED SAUCE
YIELD: 4 SERVINGS
Believe it or not, mashed potato flakes come in very handy if you’re following a low-FODMAP eating plan—especially when it comes to “breading” fish. They lend the fish a delicate, crispy exterior that just begs for a zingy dipping sauce like this one, which sports fresh herbs, Dijon mustard, and seafood-friendly fresh lemon juice.
Tilapia
2 TABLESPOONS (20 G) RICE FLOUR
1 TEASPOON KOSHER SALT
1/4 TEASPOON FRESHLY GROUND BLACK PEPPER
1 LARGE EGG, LIGHTLY BEATEN
1/2 CUP (26 G) MASHED POTATO FLAKES
1 POUND (455 G) TILAPIA FILLETS (OR OTHER WHITE FISH)
2 TABLESPOONS (28 ML) OLIVE OIL
2 TABLESPOONS (28 G) UNSALTED BUTTER
Tangy Herbed Sauce
1/2 CUP (115 G) LIGHT MAYONNAISE
1 1/2 TABLESPOONS (25 ML) RICE WINE VINEGAR
1 TABLESPOON (3 G) MINCED FRESH CHIVES, OR 1 TEASPOON DRIED
1 TABLESPOON (4 G) MINCED FRESH ITALIAN PARSLEY, OR 1 TEASPOON DRIED
1 TEASPOON FRESH LEMON JUICE
1/2 TEASPOON DIJON MUSTARD
PINCH OF KOSHER SALT
PINCH OF FRESHLY GROUND BLACK PEPPER
To make the fish, combine the rice flour, kosher salt, and black pepper on a plate. Pour the lightly beaten egg onto another plate. Spread the potato flakes out on a third plate. Dip both sides of each tilapia fillet in the flour mixture, then the egg, and then the potato flakes.
Heat the olive oil and the butter together in a large skillet over medium-high heat. Brown the tilapia fillets for about 3 minutes per side or until the fish is browned and flakes easily with a fork.
To make the sauce, whisk together all of the ingredients in a small bowl until well blended. Serve alongside the fish fillets.
CREAMY PESTO TUNA PASTA
YIELD: 4 SERVINGS
This creamy pasta is another low-FODMAP adaptation of one of my childhood favorites, and it couldn’t be easier to make. If you already have frozen portions of the broth and Spinach Basil Pesto on hand, it’ll really come together in a flash. Add a side of steamed vegetables, and you’ve got a balanced weeknight meal.
3 CUPS (336 G) GLUTEN-FREE SPIRAL PASTA
1/4 CUP (60 ML) LACTOSE-FREE OR NONDAIRY MILK
3 TABLESPOONS (30 G) BASIC FLOUR BLEND
1 CUP (235 ML) CHICKEN BROTH, CHICKEN STOCK, OR VEGETABLE BROTH
1/2 CUP (120 ML) SPINACH BASIL PESTO
2 CANS (5 OUNCES, OR 140 G EACH) LIGHT CHUNK TUNA IN WATER, DRAINED
1/4 TEASPOON KOSHER SALT (OR TO TASTE)
1/4 TEASPOON FRESHLY GROUND BLACK PEPPER (OR TO TASTE)
Bring a large pot of lightly salted water to a boil and cook the pasta according to the package directions. Drain and rinse with cold running water.
Combine the milk and Basic Flour Blend in a small bowl and stir until there are no lumps. In a large skillet, combine the broth or stock and Spinach Basil Pesto and bring to a simmer over medium-high heat. Reduce the heat to medium-low and, while constantly stirring, slowly pour the milk mixture into the skillet. Continue to cook and stir for a few minutes until thickened.
Add the tuna and cooked pasta and stir until well combined and heated. Season with the kosher salt and black pepper and serve.
◁ ROASTED SALMON, POTATOES, AND BROCCOLI WITH ROSEMARY AND LEMON
YIELD: 4 SERVINGS
There are very few things that aren’t better when they’re roasted. And fish, vegetables, and potatoes are no exception to that rule—so why not pop them all into the oven on a single baking sheet for a quick, low-FODMAP dinner that requires minimal cleanup? I was delighted to find that broccoli is considered low-FODMAP in small servings—especially since roasting it gives it an addictively crispy, caramelized edge.
3 TABLESPOONS (45 ML) HOMEMADE GARLIC OLIVE OIL
1 1/2 POUNDS (680 G) RED POTATOES, CUT INTO WEDGES
2 TEASPOONS CHOPPED FRESH ROSEMARY, DIVIDED
3/4 TEASPOON KOSHER SALT, DIVIDED
3/4 TEASPOON FRESHLY GROUND BLACK PEPPER, DIVIDED
2 CUPS (142 G) BROCCOLI FLORETS
1 POUND (455 G) WILD SALMON FILLET, PATTED DRY
1 TABLESPOON (15 ML) FRESH LEMON JUICE
Preheat the oven to 425°F (220°C, or gas mark 7). Line a large rimmed baking sheet with aluminum foil and spray with olive oil cooking spray.
In a large bowl, toss the potato wedges with 1 tablespoon (15 ml) of the garlic oil, 1 teaspoon of the rosemary, 1/4 teaspoon of the kosher salt, and 1/4 teaspoon of the black pepper. Spread the wedges out evenly on the prepared baking sheet and bake for 20 minutes.
While the potatoes are baking, toss together the broccoli, 1 tablespoon (15 ml) of the garlic oil, 1/4 teaspoon of the kosher salt, and 1/4 teaspoon of the black pepper in the same bowl you prepared the potatoes in.
Add the broccoli to the baking sheet with the browned potatoes. Push the potatoes and broccoli to the sides and place the salmon fillet in the middle of the sheet. Drizzle the salmon with the remaining 1 tablespoon (15 ml) garlic oil and sprinkle with the remaining 1 teaspoon rosemary, 1/4 teaspoon kosher salt, and 1/4 teaspoon black pepper.
Bake on the top rack of the oven for 10 to 15 minutes until the broccoli is browned and the salmon flakes easily. Drizzle with the lemon juice and serve.
◁ SHRIMP PASTA WITH LEMON AND KALE
YIELD: 4 SERVINGS
There’s nothing difficult about this fresh, light, lemony pasta dish—it takes just minutes to make—but it’s so elegant that you’ll want to serve it the next time you have company over for dinner, or if you’re planning a romantic night in. All it needs for an accompaniment is a crisp side salad.
8 OUNCES (225 G) RICE SPAGHETTI OR OTHER GLUTEN-FREE SPAGHETTI
2 TABLESPOONS (28 ML) OLIVE OIL
1 CLOVE OF GARLIC, PEELED
4 CUPS (268 G) CHOPPED FRESH KALE
1 POUND (455 G) SHRIMP, PEELED AND DEVEINED
1/2 TEASPOON GRATED LEMON ZEST
1 TABLESPOON (15 ML) FRESH LEMON JUICE
1/2 TEASPOON KOSHER SALT
1/2 TEASPOON FRESHLY GROUND BLACK PEPPER
1/4 CUP (25 G) GRATED PARMESAN CHEESE (OPTIONAL)
Bring a large pot of lightly salted water to a boil and cook the spaghetti according to the package directions. Drain and rinse with cold running water.
Heat the olive oil in a large skillet over medium heat. Add the garlic and sauté for 1 to 2 minutes until the garlic starts to brown. Remove and discard the garlic.
Add the kale and shrimp to the skillet. Sauté until the kale is wilted and the shrimp is opaque, about 5 to 6 minutes.
Stir in the lemon zest, lemon juice, kosher salt, and black pepper. Add the spaghetti to the skillet and toss gently with a pair of tongs to combine and heat through. Serve sprinkled with the Parmesan cheese, if desired.
PORK CARNITAS WITH SLAW
YIELD: 8 OR MORE SERVINGS
Do you need a low-FODMAP recipe that can serve a crowd? Look no further. Shredded roast pork, or carnitas, makes great soft tacos. Your guests can top them with crunchy Lime Cabbage Slaw, or with traditional taco toppings like shredded cheese, lettuce, and tomatoes. Serve them with the Cilantro Lime Rice. (And if you’re feeding a crowd, be sure to double the recipe for the slaw!)
Carnitas
2 TEASPOONS KOSHER SALT
2 TEASPOONS GROUND CUMIN
1 TEASPOON DRIED OREGANO
1 TEASPOON GROUND CORIANDER (OPTIONAL)
1 TEASPOON FRESHLY GROUND BLACK PEPPER
1 BAY LEAF
5 POUNDS (2.3 KG) BONELESS PORK SHOULDER ROAST, FAT TRIMMED
1 ORANGE, QUARTERED
1 BUNCH OF SCALLIONS (GREEN PARTS ONLY), CUT INTO 2-INCH (5 CM) PIECES
1 CUP (235 ML) CHICKEN STOCK, CHICKEN BROTH, VEGETABLE BROTH, OR WATER
Lime Cabbage Slaw
1/2 CUP (115 G) LIGHT MAYONNAISE
1 TABLESPOON (15 ML) FRESH LIME JUICE
1/4 TEASPOON EACH KOSHER SALT AND FRESHLY GROUND BLACK PEPPER
4 CUPS (280 G) SHREDDED CABBAGE-AND-CARROT BAGGED SLAW BLEND (AVOID SAVOY CABBAGE)
1/2 OF A BUNCH OF SCALLIONS (GREEN PARTS ONLY), SLICED
GLUTEN-FREE CORN TORTILLAS, WARMED ACCORDING TO PACKAGE DIRECTIONS, FOR SERVING
To make the carnitas, combine the kosher salt, cumin, oregano, coriander, and black pepper in a small bowl. Rub the mixture all over the pork roast. Place the pork roast in a large slow cooker, fat side up. Add the bay leaf and arrange the orange quarters and scallions around the roast. Carefully pour in the stock, broth, or water. Cook on the low setting for about 8 hours or on the high setting for about 4 hours.
Remove the roast from the slow cooker and use 2 forks to shred the meat. Place the shredded meat in a serving bowl. Remove bay leaf and drizzle with the cooking liquid as needed to keep it moist.
To make the slaw, whisk together the mayonnaise, lime juice, kosher salt, and black pepper in a large bowl. Gently toss in the shredded cabbage and carrot blend and sliced scallions until well combined.
To serve, place the meat in warmed corn tortillas and top with the Lime Cabbage Slaw.
◁ GRILLED MARINATED PORK CHOPS
YIELD: 4 SERVINGS
Oil, soy sauce, lemon juice—and maple syrup? That might sound like an unusual cast of characters, but together, they make an amazing marinade for pork chops (which works well with chicken, too). Serve them with Parmesan Garlic Smashed Potatoes and Roasted Green Beans and Prosciutto. This recipe was inspired by a similar one on food.com.
1/3 CUP (80 ML) EXTRA-VIRGIN OLIVE OIL
1/3 CUP (80 ML) GLUTEN-FREE SOY SAUCE OR TAMARI
1/4 CUP (60 ML) FRESH LEMON JUICE
2 TABLESPOONS (28 ML) PURE MAPLE SYRUP
4 SCALLIONS (GREEN PARTS ONLY), SLICED
1 TEASPOON DRIED OREGANO
1/2 TEASPOON FRESHLY GROUND BLACK PEPPER
4 THICK-CUT, BONE-IN PORK CHOPS
Combine the olive oil, soy sauce, lemon juice, maple syrup, scallions, oregano, and black pepper in a medium bowl. Place the pork chops in a large resealable plastic bag, pour the marinade over the pork chops, and seal the bag. Let the pork chops marinate in the refrigerator for 8 hours or up to overnight.
Heat the grill to medium heat and sear the pork chops on the grill, about 2 to 3 minutes per side. Move the chops away from direct heat and continue to cook until their internal temperature reaches 145°F (63°C), about 15 minutes. Serve immediately.
SLOW COOKER PORK CHOPS AND POTATOES
YIELD: 4 TO 6 SERVINGS
Recipes like this one, which features meat and potatoes in a creamy sauce, taste just like my childhood: pure comfort food. I’ve made a few changes, though: I use low-FODMAP chicken broth, and I’ve ditched the standard cream of mushroom soup in favor of my own homemade béchamel sauce. And I use a slow cooker, too; that way, I can get dinner taken care of hours in advance.
1 TABLESPOON (15 ML) OLIVE OIL
1 TO 1 1/2 POUNDS (455 TO 680 G) BONELESS PORK CHOPS
2 TABLESPOONS (28 G) UNSALTED BUTTER OR MARGARINE
4 SCALLIONS (GREEN PARTS ONLY), SLICED
1 CUP (235 ML) CHICKEN BROTH, CHICKEN STOCK, OR VEGETABLE BROTH
1/2 CUP (120 ML) LACTOSE-FREE OR NONDAIRY MILK
3 TABLESPOONS (30 G) BASIC FLOUR BLEND
1/4 CUP (60 ML) DRY WHITE WINE
2 TABLESPOONS (30 G) DIJON MUSTARD
3/4 TEASPOON KOSHER SALT
1/2 TEASPOON FRESHLY GROUND BLACK PEPPER
1/2 TEASPOON DRIED BASIL
1 1/2 POUNDS (680 G) POTATOES, CUT INTO 1/4-INCH-THICK (6 MM) SLICES
Heat the olive oil in a large skillet over medium-high heat. Brown the pork chops in the oil, about 4 to 5 minutes on each side. Remove them from the skillet and set aside.
In the same skillet, reduce the heat to medium and melt the butter. Cook the scallions in the butter for about 30 seconds. Add the broth or stock and bring to a simmer. In a small bowl or glass measuring cup, combine the milk and Basic Flour Blend. While constantly stirring, slowly pour the milk mixture into the slkillet. Continue to cook and stir for a few minutes until thickened and bubbly. Stir in the white wine, Dijon mustard, kosher salt, black pepper, and basil.
Place the potatoes in the bottom of a large slow cooker. Pour half of the sauce over the potatoes. Place the browned pork chops on top and then top with the remaining sauce. Cook on the low setting for 8 hours or on the high setting for 4 hours. Serve hot.
PORK LO MEIN
YIELD: 4 SERVINGS
Luckily, it’s often pretty easy to make Asian dishes low-FODMAP. (Just be sure to use regular green cabbage and avoid savoy cabbage, which is high in FODMAPs.) And don’t be put off by what looks like a long list of ingredients; it’s simple to make and comes together super fast. Feel free to use diced chicken breasts in place of the pork.
8 OUNCES (225 G) GLUTEN-FREE RICE SPAGHETTI
1/4 CUP (60 ML) GLUTEN-FREE SOY SAUCE OR TAMARI
2 TABLESPOONS (28 ML) RICE WINE VINEGAR
4 TEASPOONS (11 G) CORNSTARCH
1 TEASPOON SUGAR
1 TEASPOON TOASTED SESAME OIL
1/2 TEASPOON GRATED FRESH GINGER
2 TABLESPOONS (28 ML) CANOLA OIL OR OTHER NEUTRAL OIL, DIVIDED
1 CLOVE OF GARLIC, PEELED AND SMASHED, BUT KEPT WHOLE
1 POUND (455 G) BONELESS PORK CHOPS, CUT INTO 1-INCH (2.5 CM) CUBES
1/4 TEASPOON KOSHER SALT
1/4 TEASPOON FRESHLY GROUND BLACK PEPPER
3 CUPS (210 G) SHREDDED GREEN CABBAGE
1 CUP (110 G) SHREDDED CARROTS
1 STALK OF CELERY, THINLY SLICED
1 1/2 CUPS (355 ML) CHICKEN BROTH, CHICKEN STOCK, OR VEGETABLE BROTH
1/2 OF A BUNCH OF SCALLIONS (GREEN PARTS ONLY), SLICED
Bring a large pot of lightly salted water to a boil. Add the spaghetti and cook according to the package directions. Drain and rinse with cold water. Set aside.
In a small bowl, whisk together the soy sauce, rice wine vinegar, cornstarch, sugar, sesame oil, and ginger. Set aside.
Heat 1 tablespoon (15 ml) of the canola oil in large wok or skillet over medium-high heat. Add the garlic and sauté for 1 to 2 minutes, just until the garlic turns brown. Remove and discard the garlic.
Season the pork with the kosher salt and black pepper. Stir-fry for 4 to 5 minutes until browned and cooked through. Transfer to a plate and set aside.
In the same wok or skillet, heat the remaining 1 tablespoon (15 ml) canola oil over medium-high heat. Add the cabbage, carrots, and celery. Stir-fry until the vegetables are crisp-tender and are starting to brown, about 4 to 5 minutes.
Add the pork back to the wok. Stir in the broth or stock and the soy sauce mixture. Bring to a simmer and cook until the sauce is thickened. Toss in the spaghetti just to combine and reheat. Serve immediately, sprinkled with the sliced scallions.
◁ STIR-FRIED TOFU AND BOK CHOY
YIELD: 4 SERVINGS
I’ve learned that the trick to making tofu delicious is to sear it so that it’s crisp and browned and to season it well with salt. (Tofu is as porous as a sponge, so it’s important to drain it well before cooking; otherwise, it will be difficult to sear.) As for bok choy, it’s very similar to Swiss chard: Its stems are edible, but they must be cooked for longer than the leaves. And both tofu and bok choy are delicious when they’re bathed in a ginger-spiked, soy-based sauce like this one.
1/4 CUP (60 ML) GLUTEN-FREE SOY SAUCE OR TAMARI
1 TABLESPOON (15 G) BROWN SUGAR
1 TABLESPOON (15 ML) RICE WINE VINEGAR
1 TABLESPOON (15 ML) TOASTED SESAME OIL
1 TEASPOON CORNSTARCH
1/2 TEASPOON MINCED FRESH GINGER
2 TABLESPOONS (28 ML) CANOLA OIL OR OTHER NEUTRAL OIL, DIVIDED
12 OUNCES (340 G) EXTRA-FIRM TOFU, DRAINED WELL AND CUT INTO CUBES
1/4 TEASPOON KOSHER SALT
1/4 TEASPOON FRESHLY GROUND BLACK PEPPER
2 CARROTS, THINLY BIAS-CUT
4 LARGE LEAVES OF BOK CHOY, STEMS THINLY BIAS-CUT, LEAVES CHOPPED
1 CAN (8 OUNCES, OR 225 G) SLICED WATER CHESTNUTS, DRAINED
4 SCALLIONS (GREEN PARTS ONLY), SLICED
COOKED RICE OR QUINOA, FOR SERVING
In a small bowl or glass measuring cup, whisk together the soy sauce, brown sugar, rice wine vinegar, sesame oil, cornstarch, and ginger. Set aside.
Heat 1 tablespoon (15 ml) of the canola oil in a large skillet over high heat. Add the tofu and cook until browned, about 2 to 3 minutes per side. Remove the tofu from the skillet and season with the kosher salt and black pepper.
Heat the remaining 1 tablespoon (15 ml) canola oil in the skillet over medium-high heat. Add the carrots and stir-fry for about 3 minutes. Add the bok choy stems and stir-fry until the carrots and stems are crisp-tender and lightly browned, about 3 minutes. Reduce the heat to low and carefully stir in the sauce mixture, tofu, bok choy leaves, water chestnuts, and scallions. Simmer for a few minutes until the sauce is thickened and the bok choy leaves are wilted. Serve over rice or quinoa.
◁ THAI PEANUT NOODLES WITH TEMPEH
YIELD: 4 SERVINGS
My husband took these noodles to work for lunch one day. He loved them—but he had no idea he was eating tempeh! He’d thought it was chicken, and, of course, I took that as a compliment. Share that story with anyone in your family who’s uncertain about trying tempeh. It goes so well with these creamy, peanutty noodles. If you can tolerate it, pep them up with a pinch of red pepper flakes.
8 OUNCES (225 G) LINGUINE-STYLE STIR-FRY RICE NOODLES
1/4 CUP (65 G) NATURAL CREAMY PEANUT BUTTER
3 TABLESPOONS (45 ML) GLUTEN-FREE SOY SAUCE OR TAMARI, DIVIDED
2 TABLESPOONS (28 ML) RICE WINE VINEGAR
1 TABLESPOON (15 ML) PURE MAPLE SYRUP
1 TABLESPOON (15 ML) TOASTED SESAME OIL
1/2 TEASPOON GRATED FRESH GINGER
1 TABLESPOON (15 ML) CANOLA OIL OR OTHER NEUTRAL OIL
1 CLOVE OF GARLIC, PEELED
8 OUNCES (225 G) TEMPEH, CUT INTO 1-INCH (2.5 CM) CUBES
1 CUP (110 G) SHREDDED CARROTS
4 CUPS (120 G) FRESH BABY SPINACH
1/2 OF A BUNCH OF SCALLIONS (GREEN PARTS ONLY), SLICED
1/2 CUP (8 G) CHOPPED FRESH CILANTRO
Bring a large pot of lightly salted water to a boil and cook the noodles according to the package directions. Reserve 1/4 cup (60 ml) of the cooking liquid. Drain and rinse in cold running water. Set aside.
In a small bowl, combine the peanut butter, 2 tablespoons (28 ml) of the soy sauce, the rice wine vinegar, maple syrup, sesame oil, and ginger.
In a wok or large skillet, heat the canola oil over medium-high heat. Add the garlic and sauté until browned, about 1 to 2 minutes, and then remove the garlic from the pan and discard. Add the remaining 1 tablespoon (15 ml) soy sauce, the tempeh, and the carrots to the wok and stir-fry until the tempeh is lightly browned and the carrots are tender, about 5 minutes. Add the reserved cooking liquid from the noodles, the spinach, and the scallions. Stir-fry until the spinach is wilted, about 1 to 2 minutes.
Add the peanut sauce and noodles and toss gently to combine and heat through. Serve sprinkled with the chopped fresh cilantro.
PIZZA, THREE WAYS
YIELD: MAKES 1 PIZZA EACH (12 INCHES, OR 30 CM)
What’s better than a recipe for pizza? Three recipes for pizza, that’s what: a classic tomato-and-cheese version, a chicken pesto version, and a BLT pizza, in which spinach stands in for the lettuce and light mayonnaise takes the place of sauce. If you’re having trouble deciding which one to try first, start by making my delicious traditional-style crust and then go from there.
Pizza Crust
2 1/4 TEASPOONS (ONE 0.25-OUNCE PACKET, OR 9 G) ACTIVE DRY YEAST
2 TABLESPOONS (26 G) SUGAR, DIVIDED
1 CUP (235 ML) WARM WATER (110°F, OR 43°C)
2 1/2 CUPS (405 G) BASIC FLOUR BLEND
1 TEASPOON ITALIAN HERB BLEND
1/2 TEASPOON SALT
1/2 TEASPOON BAKING POWDER
1 TABLESPOON (15 ML) EXTRA-VIRGIN OLIVE OIL
Classic Tomato Pizza Sauce
1 CUP (245 G) NO-SALT-ADDED 100% TOMATO SAUCE
1 TABLESPOON (15 ML) HOMEMADE GARLIC OIL
2 TEASPOONS ITALIAN HERB BLEND
1/2 TEASPOON ANCHOVY PASTE (OPTIONAL) (CHECK PRODUCT INGREDIENTS FOR FODMAPS)
1/2 TEASPOON DRIED CHIVES
1/2 TEASPOON KOSHER SALT
1/4 TEASPOON FRESHLY GROUND BLACK PEPPER
Preheat the oven to 425°F (220°C, or gas mark 7). Lightly grease a 12-inch (30 cm) pizza pan (no need to grease if you’re using a nonstick pizza pan).
To make the pizza crust, in a medium bowl, combine the yeast and 1 tablespoon (13 g) of the sugar. Slowly pour in the warm water. Let the mixture sit for 5 to 10 minutes until it has formed a foamy head.
In a large bowl, combine the Basic Flour Blend, the remaining 1 tablespoon (13 g) sugar, the Italian herb blend, kosher salt, and baking powder. Add the olive oil and the yeast mixture. Stir well until there are no lumps. (The mixture will be more like a batter than a dough.)
Spread the mixture over the prepared pizza pan using a silicone spatula or greased hands. Par-bake the crust for 8 minutes; when done, the top of the crust will have a “crackled” appearance.
To make the Classic Tomato Pizza Sauce, combine all of the ingredients well in a small bowl.
Add desired toppings as follows and bake for 8 to 10 minutes more or until the pizza is hot and the cheese is melted and bubbly.
1 BATCH CLASSIC TOMATO PIZZA SAUCE
1/4 POUND (115 G) GROUND BEEF, CRUMBLED, BROWNED, AND DRAINED
1/2 CUP (75 G) CHOPPED GREEN OR RED BELL PEPPER OR A COMBO
1 CAN (2.25 OUNCES, OR 62 G) SLICED BLACK OLIVES, DRAINED
2 SCALLIONS (GREEN PARTS ONLY), SLICED
1 CUP (115 G) SHREDDED MOZZARELLA CHEESE
Prepare and par-bake the pizza crust according to the directions shown here. Spread with the Classic Tomato Pizza Sauce and sprinkle evenly with the beef, bell pepper, black olives, scallions, and shredded mozarella cheese. Finish baking according to the directions shown here.
CHICKEN PESTO PIZZA
1/2 CUP (120 ML) SPINACH BASIL PESTO
1 CUP (140 G) SHREDDED COOKED CHICKEN BREAST
1 CUP (115 G) SHREDDED MOZZARELLA CHEESE
Prepare and par-bake the pizza crust according to the directions shown here. Spread with the Spinach Basil Pesto Sauce and sprinkle evenly with the shredded chicken, followed by the shredded mozarella cheese. Finish baking according to the directions shown here.
BLT PIZZA
1/2 CUP (115 G) LIGHT MAYONNAISE
1 TEASPOON DRIED BASIL
1/2 TEASPOON DRIED OREGANO
1/4 TEASPOON FRESHLY GROUND BLACK PEPPER
2 ROMA TOMATOES, THINLY SLICED
1/2 POUND (225 G) BACON, COOKED CRISP, DRAINED, AND CRUMBLED (TRY TURKEY BACON FOR LESS FAT)
1 CUP (30 G) FRESH BABY SPINACH
1 CUP (115 G) SHREDDED MOZZARELLA CHEESE
Prepare and par-bake the pizza crust according to the directions shown here. Spread with the mayonnaise and sprinkle with the basil, oregano, and black pepper. Cover evenly with the sliced tomatoes, bacon, and spinach. Sprinkle the shredded mozarella cheese evenly on top. Finish baking according to the directions shown here.