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

Posts tagged ‘chicken’

Chicken Arrabiata

IChickenArrabiata pulled out some chicken thighs from the freezer this morning and needed some inspiration…so I looked through my cookbooks and found a delicious-sounding pasta recipe called ‘Chicken Arrabiata’ in my Hamlyn ‘200 Chicken Recipes’ book. As usual, I had to make a few adjustments to make it FODMAPS friendly (i.e. remove the onion and garlic) but the final product was very tasty and my husband licked his bowl clean – which is always a good sign! Our 15 month old daughter also gobbled it all up, so you know it’s also family friendly.

I did a quick Google search for what ‘arrabiata’ means – and apparently it means ‘angry’ because the dish packs a nice punch of heat and spice. The dish I made this evening wasn’t too spicy, but I guess it comes down to the Cook and how much spice you add!

Ingredients (Serves 4)

4 chicken thighs, boned, skinned, cut into cubes

1 teaspoon Portuguese Chicken spice or Paprika, to taste

1/2 teaspoon Cayenne Pepper (or dried crushed chilies), to taste

400g (13oz) can chopped tomatoes

250ml Massels Salt Reduced Liquid Chicken Stock

4 cups of San Remo Gluten Free pasta

Olive oil

Salt and pepper

Method

1. Heat the oil in a large saucepan and add the chicken. Fry for 5 minutes until lightly browned.

2. Mix in the Portuguese Chicken spice and Cayenne Pepper and cook for 1 minute, then stir in the tomatoes, chicken stock and a little salt and pepper. Bring to the boil, then cover and simmer for 20 minutes until the chicken is tender. (And it was oh-so-tender tonight!)

Meanwhile…

3. Fill a second saucepan with water, bring to the boil, then add the pasta. Simmer for 10 minutes until just tender, then drain.

4. Divide the pasta among four bowls and pour in the Chicken Arrabiata sauce.

5. Enjoy!!

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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!

Greek Chicken with Rice

Greek chicken with rice

Earlier in the week I was umming and ahhing about what we should have for dinner. I had defrosted some chicken breasts, but didn’t really feel like making a stir fry. So I checked out one of my ‘Love Food’ cookbooks and stumbled across this recipe. Of course, it included garlic and onion, so I made changes accordingly. The recipe also included olives and fetta cheese, which I didn’t add because my hubby hates olives and I didn’t want to risk my body’s reaction to the fetta!


Ingredients
– Serves 4

500g chicken breasts

200g long-grain rice

225g chicken stock

1 can chopped tomatoes

1/4 cup black olives, pitted and chopped

55g fetta cheese, crumbed (if you can handle fetta!)

2 cups mixed lettuce leaves

Italian herbs

Cayenne pepper

Vegetable oil

Method

1. Remove the fat from the chicken and cut into smaller pieces. Heat the vegetable oil in a large frypan and add the chicken, in batches if necessary, and cook over medium heat. Turn occasionally and cook for 8-10 minutes or until golden. Using tongs, carefully transfer to a plate lined with a paper towel.

2. Pour the chicken stock, rice, tomatoes and herbs into a saucepan (that comes with a lid).

3. Add the chicken to the saucepan, pushing them down into the rice. Bring to the boil, then reduce heat, cover and simmer for 25-30 minutes or until the chicken is cooked through and tender.

4. Stir in the olives and fetta cheese.

5. Serve with mixed lettuce leaves. Enjoy!

 

Asian Chia Stir Fry Sauce

A fellow Low-FODMAPPER, Sandra, sent through this delicious recipe. I only made one slight change – it originally contained garlic (like everything seems to!) so I simply left it out.

It was fantastic to have another stir fry sauce to use. While I love my peanut satay sauce, I often crave something more soy based so I found this recipe to be perfect. I cooked chicken and veggies to go with this recipe, but I’m sure that beef or simply veggies would go nicely with the sauce too!

Sandra had also highly recommended me to try chia seeds, which I was dying to use – but had no idea how to include them in my food. The trick is to give the chia seeds enough time to soften and expand. The proportion to use is 1 tablespoon of chia seeds to 1/2 cup of liquid. I aim to try some more chia seed recipes in the near future, so stay tuned!

Ingredients (Serves 1)

1 quarter cup of soy sauce

1 Tablespoon of while vinegar

1 Tablespoon of ketchup

1 to 2 teaspoons minced fresh ginger or ginger paste (depending on preference)

1 teaspoon of dark sesame oil

1 Tablespoon of chia seeds, white or black

Method 

1. Mix all ingredients together and leave for 10 minutes or more to allow the sauce (and chia seeds) to thicken.

 

As usual, I’m interested to hear your thoughts and any amendments that you make! 🙂

Fructose Friendly Chicken and Vegetable Soup

As we enter the colder months Down Under, there’s nothing better than a chicken and vegetable soup. But everyone seems to make it with onion! However, my husband and I have worked out a way to make delicious soup that contains no onion or garlic and is gluten free. It CAN BE possible!

Fructose Friendly Chicken and Vegetable Soup (Serves 10)

  • 1/2 celery, chopped finely
  • 4 medium sized carrots, chopped finely
  • 6 small chat potatoes, chopped finely
  • 800g chicken breast, diced
  • 2 litres Massel Gourmet Plus Salt Reduced Chicken Liquid Stock (fructose friendly – no onion and garlic)
  • Spice to taste

Method

1. Combine chopped celery, carrots and potatoes in a large pot (5 litre).

2. Cut up chicken breast, leaving the fat on, and add to the pot.

3. Pour in 2 litres of chicken stock. Add additional water to pot if required.

4. Set to boil for 2 hours, stirring occasionally.

5. Gradually add your choice of spices to taste.

6. Serve and enjoy! Refrigerate leftovers and reheat to consume again the next day. 🙂

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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