Chicken goujons – low fodmap

What are goujons? They are small chicken fillets that are coated in breadcrumbs. They are fairly easy to make using gluten free breadcrumbs but it is important to use the correct ones for the low fodmap diet. Clearspring rice crumbs are probably the best option. Some gluten free breadcrumbs use a blend including gram flour – this is chickpea flour and is a source of GOS, it might be OK for some people with IBS because of the small portions of crumbs used to coat ingredients – but pure rice crumbs are better and they are wholegrain too – bonus for those with constipation! Hale and Hearty breadcrumbs contain inulin so this should not be used for a low fodmap diet. You can make your own breadcrumbs with gluten free bread if you wish, again choosing wholegrain bread to give the dish added fibre – a way of using up stale gluten free bread and fibre is great for gut health! For health this is a recipe to have occasionally as it is a fried dish – but suitable for those who are underweight as frying adds additional calories to the dish. Mayonnaise is another addition but take care with ones that say low fat mayo as these can have increased amount of skimmed milk powder – a source of lactose. So it has to be full fat and a small portion! The dish includes making your own garlic infused oil at the start of the process – follow this part of the recipe closely, slicing the garlic makes it easier to remove it all before frying the goujons, so you remove all the fructans included in the clove. Don’t be tempted to use a garlic crusher as you cannot then remove all the pieces. I have added the goujons to a gluten free pitta bread with salad leaves.

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Ingredients

Gluten free four (100g)

1 egg

Gluten Free Breadcrumbs (1/2 pack)

seasoning

1 pack of chicken mini breast fillets

Rapeseed oil – enough for frying

1 pack of gluten free pitta breads

Salad leaves of your choice (I used chard and radicchio but lettuce leaves are another option.)

1 clove of garlic.

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Method

Wash Hands.

Wash and chop the salad leaves and prepare the pitta bread and put these on a plate away from the work surface you are using to prepare the goujons. If you have work surfaces on either side of the oven this is good, you can use one side for raw chicken preparation and one for cooked. Do this before handling the raw chicken fillets.

Open the packet of chicken fillets and use immediately – please do not wash them, they don’t need it, plus washing raw chicken is a food poisoning hazard – it can easily spread bacteria around the kitchen.

Place the flour and seasoning on a plate, crack the egg and mix well with a fork on a plate and breadcrumbs on separate plates. Dip the chicken fillets into the flour first, then egg and then the breadcrumbs – coat each fillet well and don’t forget the edges.

When coated, pile them on a dish for frying later.

Clean work surfaces down and wash your hands again after handling raw chicken.

Slice the garlic clove (this is better than crushing as it makes it easier to remove the pieces before frying the chicken.)

Add oil to the pan and fry the clove quickly then remove all the pieces of garlic from the pan.

Add the chicken goujons and fry till golden. Don’t overload the pan as this will lead to steaming instead of frying and soggy breadcrumbs.

Add 2 slices of goujons to each pitta – makes 5.

Serve with green salad.

Chicken and pesto pasta – low fodmap

I am trying again with Kale, using kale is a way of getting more cruciferous brassica vegetables into the low fodmap diet. Why should that be important? These vegetables contain sulphur compounds such as glucosinolates, compounds that have been implicated in the prevention of colon cancer (1). These vegetables are also rich in nutrients such as vitamin C and folate – unfortunately these vitamins are water soluble so will be reduced by boiling in water. This is a bit of a problem as most kale is exceptionally tough to eat and needs a good amount of cooking! It does contain the fat soluble vitamin K, beta-carotene and leutine, which is retained. It is really important to eat a wide a variety of foods as possible when following the low fodmap diet to get as much good nutrition as possible. The following recipe is a good start! If you really don’t want to try kale in this recipe other low fodmap cruciferous vegetables are Bok Choy, white and red cabbage, turnip, swede, watercress and radish – not all suitable alternatives for this dish, though. Enjoy!

Ingredients

200g Gluten free dried pasta

60 g grated parmesan cheese

2 heaped tablespoons of pine nuts

1 packet of basil leaves

100ml oil

2 chicken breasts

seasoning

Method

Make the pesto – blend together the pine nuts, basil, olive oil and parmesan.

Chop the chicken – take care not to contaminate surfaces with raw chicken – clean down well after chopping it, or buy chicken strips.

Add the chicken to a pan with 3 tablespoons of the pesto and cook till the chicken is cooked through

Start to cook the pasta in boiling salted water and add the chopped kale to the pan.

The trick with cooking gluten free pasta is to use the packet cooking instructions – overcooking will turn it to mush.

Drain the pasta and kale.

Combine the ingredients, add seasoning if needed the parmesan is quite salty so additional may not be needed

Serve, contains 2 portions

 

(1) Nutr Cancer. 2014;66(1):128-39. doi: 10.1080/01635581.2014.852686. Epub 2013 Dec 16.
Cruciferous vegetables and risk of colorectal neoplasms: a systematic review and meta-analysis.

Lime chicken salad – low fodmap

I am on Holiday this week and I have not picked a good one for the weather unfortunately. I decided to being some colour into my evening meal and brighten my day. So here it is a nice crunchy salad.  The tortilla chips add a bit of different texture and I hope you enjoy it as much as I did.

Ingredients

3 carrots (I used rainbow but you can use any kind you like)

3 baby courgettes

2 small bags of M&S tortilla chips (wheat free)

3 tablespoons of lactose free Greek yogurt

1 teaspoon of Lebanese 7 Spice (Arribica)

Grated rind of 1 lime

2 chicken beasts (cooked)

oregano

Seasoning

Method

Slice the carrots two different ways

Slice the chicken breasts

Add the spice to the yogurt and mix well

Combine the ingredients on a dish

Serves 2

Coronation chicken – low fodmap

Coronation chicken is a favourite traditional dish in the UK and was first devised for Queen Elizabeth II’s coronation in 1953 by the Cordon Bleu chef Rosemary Hume and Constance Spry. Rosemary was described by Constance as the ‘brains’ of their collaboration with respect to cookery knowledge, but Rosemary is always mentioned after Constance who would appear to be a very accomplished self publicist. I could not even find an image of Rosemary for this post, and so, I have dedicated this post to Rosemary as the ‘brains’ behind the coronation chicken dish and given her prime place of honour! This dish normally contains significant amounts of mayonnaise and is high in fat – the version below has a lighter dressing that might be a little easier on troublesome digestive systems. Mango chutney, another key ingredient has been replaced in the dish with pulped papaya instead, it may not be as sweet as a traditional coronation chicken dish but I tend to prefer it that way and it is low fodmap so a better choice for being gently digested too. If you want it a little sweeter you could add some sultanas but remember no more than 13g per portion. Coronation chicken is a great celebration dish to serve on buffets and it can also be used as a sandwich filler, a great option to make and take to work for lunch.

Ingredients

400g of cooked chicken

1 teaspoon of turmeric

1 teaspoon of cumin

1 teaspoon of cumin seeds

A sprinkling of asafoetida

Half an inch of ginger

3 heaped tablespoons of natural Skyr (prepare with lactase drops if you are lactose intolerant or use lactose free natural yoghurt.)

1 tablespoon of light mayonnaise

Half a papaya

Half a small handful of coriander

1 tablespoon of garlic infused oil

10g of flaked almonds

salt + pepper

Method

Tear the chicken into small manageable pieces

Pour oil into a small pan and heat. Add the turmeric, chopped ginger, cumin, cumin seeds, asafoetida and fry for 5 minutes to release the spice flavours. Cut the papaya in half, chop a quarter and add to the spices. Cool and crush in a mortar or blend till smooth.

Add the mayonnaise and yoghurt to the spices, mix well. Chop the other quarter of papaya and add to the chicken with the almonds, chopped coriander and dressing. Season to taste then serve.

Serves 4-6, depending on the use of the dish.

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Paella Low FODMAP, dairy free, gluten free, wheat free – obviously!!

1 Dessert spoon of garlic infused oil

1/4 teaspoon of asafoetida (check wheat free)

1 teaspoon of Spanish smoked paprika

1 generous pinch of saffron

1/2 teaspoon of turmeric

6 skinned boned chicken thighs

250g of seafood selection (skinned)

4 cups of basmati rice

500 ml chicken stock (ensure you check the label for onion & garlic)

One orange bell pepper

Pinch of salt & pepper

Method

Measure oil into a pan and add spices (except saffron)

Fry chicken, remove from oil and place in an oven at gas mark 6 (admittedly mine were a little over cooked, but I prefer it that way – honest!)

Add rice to oil and fry for 30 seconds and the add chicken stock

Add the pinch of saffron to a small dish and cover with boiling water to leach out the saffron, add this to rice mix.

Cook till rice is softened and add pepper, cook then add back the chicken, add the seafood selection and cook till warmed through.

Serve.

One of my favourite pastimes when I am on holiday is to look around the food markets, here is a market in Barcelona. I love to wander and look at the different foods that are sold and to get some ideas of what to cook when I get home.