Hoping to open a FODMAPS cafe one day with delicious food that people with intolerances, like me, can actually eat!

Posts tagged ‘balsamic vinegar’

Balsamic Glazed Chicken

Hi All!

Sorry it’s been so long in between posts! But the good news is: I now have a gorgeous 11 week old named Gabrielle and I have a new recipe to share. I didn’t get the chance to take a photo I’m afraid – but I’ll add an image at a later date when I make it again. I found the recipe in a cookbook with gluten free and lactose free meals. The heading at the top of the page said ‘Baked Garlic Chicken’ and I thought ‘Great, can’t make that one!’ But then further down the page it had the recipe for this meal and it tasted great!

Ingredients – Serves 4

2 boneless, skinless chicken breast halves

1/4 cup strawberry jam

2 tablespoons balsamic vinegar

1/2 teaspoon dried Italian herbs

Sea salt

Cracked pepper

Method

1. Pre-heat the oven to 180 degrees celsius.

2. Place baking paper on 2 baking dishes.

3. Cut the chicken breasts into smaller, thinner pieces.

4. Season the chicken breasts with the sea salt and cracked pepper on both sides and roast in the baking dishes for 6 minutes – turning the chicken over after 3 minutes.

5. In a small saucepan, heat the strawberry jam, balsamic vinegar and Italian herbs over low heat until the jam melts.

6. Brush the chicken liberally with the glaze and roast, turning over and brushing every 2-3 minutes, for 12 minutes, or until the chicken is golden glazed and cooked through.

6. Serve with rice, salad or veggies and enjoy!

Look forward to hearing your feedback. 🙂 I’m also perfecting a mince sausage roll recipe – so stayed tuned!

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Delicious Low-FODMAP Sauces

So two of the foods I’m intolerant to are onion and garlic. Oh, lucky me! They are only the most commonly found ingredients in a restaurant kitchen. But somehow, I usually manage to get around it – I simply ask for salads without onion and opt for the steak rather than the pasta dish.

But what about when you’re cooking at home and trying to keep your meals interesting?

I’ve found that it’s almost impossible to find a jar of pre-made sauce at the supermarket that doesn’t contain either ingredient. You also have to be weary of the jars that claim to have ‘tomato and mixed spices’, where garlic and onion often make a guest appearance.

So I’ve started getting creative in the kitchen with my sauces. They are easy to make and are all gluten free, lactose free and onion and garlic free. Oh but they’re not taste-free! They are actually really yummy!

They are:

Gluten free Peanut Satay Stir Fry Sauce (Serves 4)

One of my husband’s favourites, I often use this sauce for stir fries and have also used it to marinate chicken skewers.

  • 6 rounded tablespoonfuls crunchy peanut butter
  • 6 tablespoons gluten free soy sauce
  • 6 tablespoons maple syrup
  • Small serving of ginger paste (according to taste)
  • 1 teaspoon cayenne pepper (according to taste)

Simply combine in a small saucepan and simmer over low heat.

Pour over cooked chicken and vegetables or however you like!

Serving suggestion – Serve on a bed of plain Basmati rice.

Spaghetti Bolognaise Sauce (Serves 4)

Really delicious and proof that you don’t need onion in your spaghetti sauce!

  • 1 can diced tomato
  • 1 small can tomato paste
  • ½ finely chopped capsicum
  • Handful of baby spinach
  • Oregano and/or Italian Herbs (according to taste)
  • 1 teaspoon cayenne pepper (according to taste)

Combine in a small saucepan and simmer over low heat. Just add pasta!

Lemon & Herb Mayonnaise Pasta Dressing

I threw together this sauce for the first time the other day when making a pasta salad. Was happily surprised how well it turned out! The quantities of each ingredient depends on the size of your salad and how much dressing you prefer.

  • Egg mayonnaise
  • Lemon juice
  • Oregano

And that’s it! So simple, yet tasty. 🙂

Capsicum and Macadamia Pesto  (Serves 4)

I got the original recipe from my dietician and I’ve now played around with it to suit my tastes. Great for a pasta dish!

  • 1/4 macadamia nuts
  • 1 medium green capsicum (chopped)
  • Handful of small tomatoes (chopped)
  • Basil
  • 2 TBSP extra virgin olive oil
  • 1 1/2 tsp balsamic vinegar
  • 1 avocado (chopped)

1. Place macadamia nuts in a food processor and pulse until they resemble coarse bread crumbs and are still loose.

2. Add the capsicum, tomatoes, basil, olive oil and vinegar plus salt and pepper to taste.

3. Cover and refrigerate until required.

4. When ready to add the pesto to your cooked pasta, stir in your avocado. It makes the pesto creamier and absolutely delicious!

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