Low fodmap, KFC style chicken

I’ve forever been the tummy ache queen, having had stomach pains from when I was a baby. After I had my appendix whipped out aged six, we decided to try cutting out food groups to see if that helped. It became glaringly obvious that gluten was a big no, no.

Back then, gluten free diets weren’t really a ‘thing’ so the free from options at supermarkets were pretty rubbish. It meant cutting out lots of normal day to day foods from my diet, my beloved fish fingers being one of them!

My dad (what a legend) decided to get creative in the kitchen and figured out how to make gluten free fish fingers by using crushed up cornflakes as the crumb. It was surprisingly effective and almost identical to the freezer friend we all know and love.

I’ve taken his recipe and adapted it to chicken so that us fodmappers don’t have to miss out on our fast food fave… enjoy!

Ingredients

  • 2-3 chicken breasts (this will also work for fish or prawns)
  • 1 bowl of cornflakes, crushed up into small bits
  • 125g gluten free flour
  •  1 egg, whisked
  • 1 tsp black pepper,
  • 1 tsp cayenne
  • 1 tsp smoked paprika
  • 1 tsp salt
  • 1 tsp oregano
  • 1 tsp celery salt
  • 1 tsp powdered mustard

Method

  1. Dice the chicken up into bite sized pieces (or you can do strips if you prefer).
  2. Mix the flour with the spices and then coat the chicken lightly with the flour mix.
  3. Dip the individual pieces of chicken into the whisked egg then straight away into the crushed cornflakes, making sure they’re coated evenly.
  4. You can either bake the chicken in the oven at 200c/gas mark 6 on a greased baking tray for 25 minutes or deep fry it using a deep fat fryer or a pan with enough hot oil to cover the chicken. The timings will obviously depend on how big you cut the chicken, so make sure you check it’s cooked all the way through before serving.

Enjoy!

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Low fodmap Chinese takeaway style crispy chilli beef

I do love a Chinese takeaway. A tasty Friday night treat after a long week.

But, as always, it’s pretty hard to find any food on the menu that doesn’t have those pesky fodmaps hidden somewhere. The main culprits in Chinese food are gluten and garlic, although there are options you can go for that are safe after a few easy alterations.

It’s still a risk though, so I’ve been busy experimenting, trying to work out low fodmap Chinese takeaway style recipes that hit the spot.

The spring rolls are my current nemesis, but after playing with some different flour mixes, I think I’ve almost cracked it (once I’ve figured out how to make it stop sticking to the table!!).

In the meantime, here’s one of my more successful recipes: crispy chilli beef. Completely devoid of nearly all nutritional goodness, but delicious and a yummy treat all the same! Enjoy!

Ingredients

4 servings

  • 300 g steak
  • 100 g cornflour
  • 1 tablespoon chinese 5 spice
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 litre oil, for frying
  • 2 red chillis (you can use 1 tsp chilli paste if you prefer)
  • 2 carrots, peeled and thinly sliced
  • 1 spring onion (green parts only), thinly sliced
  • 25 g ginger, thinly sliced (you can use 1 tsp ginger paste if you prefer)
  • 1 red pepper, thinly sliced
  • 1 tablespoon garlic infused oil
  • 1 tablespoon gluten free soy sauce
  • 2 tablespoons sweet chilli sauce (some brands have garlic in them, but Lingham’s is low fodmap)
  • 1 tablespoon red wine vinegar
  • 1 tablespoon tomato ketchup (here’s a link to some low fodmap ketchup)
  • spring onion (green parts only), to garnish
  • red chilli, to garnish

Method

  1. Slice the steak into really thin strips and pop into a bowl along with the cornflour, five spice, salt and pepper. Give it all a good mix until the steak is well coated.
  2. Carefully heat the oil in a deep saucepan or deep fat fryer until it reaches 190°C. If you’re using a saucepan, please make sure you keep an eye on it constantly and keep all pan handles pointed in a direction that they can’t be knocked. If the oil starts to smoke, immediately take it off the heat.
  3. Very gently, place the coated beef strips into the oil, making sure to keep your fingers far away from the hot oil. Fry for about 5 minutes, or until they’re crispy and golden brown.
  4. Use a metal spoon or spatula to remove the beef strips from the oil and lie them,on some kitchen roll to soak up any excess oil.
  5. In the meantime, pour the garlic infused oil into a frying pan. Fry the carrots, chilies/chilli paste, spring onion, peppers and ginger/ginger paste over a medium heat until they start to soften, but not fully cooked.
  6. In a mug mix together the soy sauce, sweet chili sauce, red wine vinegar, and tomato ketchup and then tip into the saucepan along with the beef strips and stir until it starts to thicken.

Garnish with spring onion and red chilies and enjoy!

Low fodmap braised red cabbage

This recipe is an adaptation of the red cabbage we always had at Christmas when we were growing up. My dad is a diehard ‘The Times’ red cabbage recipe fan, but I like to make recipes my own so I haven’t quite stuck religiously to his recipe (sorry dad). I’ve also adapted it for us low fodmappers so we don’t have to miss out either!

Ingredients

  • 1 red cabbage, sliced finely
  • 1 heaped tsp of salt
  • Half a bottle red wine
  • Low fodmap stock cubes (beef preferably – Massel do some great ones that you can get on Amazon)
  • 3 tbsp vinegar
  • 1 tbsp garlic infused oil
  • 1 tbsp sugar, brown preferably
  • 1 tbsp butter (optional)
  • Black pepper to taste

Method

  1. Tip the sliced red cabbage, salt and garlic infused oil, into a deep casserole dish over a medium heat and mix well. The salt will start to soften the cabbage and break down its juices.
  2. Once softened pour in the wine, stock cubes (crumbled), vinegar and sugar and mix well. Half cover and heat on a low heat for at least half an hour, returning to stir frequently. If it needs a bit more liquid then feel free to add in some more water or if there’s too much liquid then take the lid off to let it reduce down (I like to let it reduce down a bit at the end anyway, to make it nice and sticky).
  3. When the cabbage is soft and you’re happy with the seasoning, stir in the butter to give it a really rich, indulgent glaze.

Low fodmap, creamy prawn linguine

Delicious, garlicy, creamy pasta. Filled with all the low fodmap alarm bells right? Not anymore!

With some quick and simple substitutions you can live out all of your delicious pasta shaped dreams without any of the belly ache. And, might I add, this dish has SO MUCH flavour!! You may never want to eat anything else ever again… just saying… you have been warned.

I served this up to my husband and friends last Friday evening and they loved it so I thought I’d share it with you too!

Ingredients

Serves 4

  • 250g gluten free spaghetti/linguine
  • 30 g butter (use olive oil if you can’t tolerate butter)
  • 300 g peeled, cooked prawns
  • 1 tbsp garlic infused oil
  • 65 ml dry white wine
  • 250 ml lactose free cream
  • 125 ml low fodmap stock,  the massel ones are great, cheap and available amazon
  • 50 g grated parmesan cheese
  • 2 tbsp finely chopped fresh parsley
  • Black pepper

Instructions

  1. Tip the pasta into a boiling pot of salted water. I add some olive oil at this stage because gluten free pasta sometimes needs a bit of help to not get stuck together. Cook for around 15 minutes or until soft but al dente.
  2. Drain the pasta and leave to one side.
  3. Meanwhile, melt the butter and mix with the garlic infused oil in a large non stick pan over a medium heat. Add the prawns and cook for 1 1/2 minutes on each side until they are warmed through. Remove the prawns and leave to one side. This will add flavour to the butter.
  4. Add the wine and stir. Simmer for 2 minutes until wine mostly reduces.
  5. Add the cream, stock and parmesan and stir until the parmesan is melted, then leave to simmer for 1 1/2 minutes until it thickens slightly. If it doesn’t thicken enough then I use a bit of cornflour to help it along.
  6. Add the prawns, stir, then add the pasta .
  7. Toss the pasta in the sauce, it will thicken in about 30 – 45 seconds and start clinging to the pasta.
  8. Turn off the heat and sprinkle in the parsley and black pepper, check to see if you want to add a bit of salt. Toss again until the sauce consistency is to your taste. Add a splash of water if it gets too gluggy.

Serve and enjoy!

Quick and easy low fodmap tomato/marinara sauce


A basic tomato sauce is the base to so many meals. But it’s usually full of delicious, delicious, tummy ache inducing onions and garlic.

A staple of mine and Steve’s weekly dinners for when we’re tired or in a rush is simple pasta, passata, cheese and salt and pepper. So simple but it tastes so good! You can really taste the tomatoes.

I’ve taken that recipe and played around with it a bit to make a sauce that tastes like good, old fashioned marinara sauce. You can use it on pizza, pasta or whatever you want. It’s such a staple sauce it would be a shame for us fodmappers to miss out.

Ingredients

  • 500g Passata
  • 2 tsp dried basil
  • 2 tsp dried oregano
  • 2 tsp garlic infused oil
  • 1 low fodmap stock cube (these cubes are great)
  • 1 tsp low fodmap yeast extract (most own brand supermarket versions are fine but check the label)
  • Salt and pepper, to taste
  • A pinch of sugar

 

Method

Heat up the passata in a saucepan then add all of the ingredients. Feel free to add a splash of water depending on how thick/thin you want the sauce.

Simmer for 10 minutes and you’re good to go!

I like to mix in fresh basil too if I have some.

Low fodmap, herby rub for roast chicken

 

At our house we have a weekly tradition with our best friends to all come together on a Sunday and have a good old family roast dinner and I absolutely love it. It’s hands down my favourite part of the week! 

Last week I decided to get a bit creative and try a herby rub on our roast chicken and after we all finished drinking the gravy from our plates we agreed that the recipe was definitely a keeper! 

Enjoy!

Ingredients

  • Butter
  • Parsley
  • Dill
  • Rosemary
  • Thyme
  • Garlic infused oil
  • Salt
  • Pepper

 Method

Finely chop all of the herbs then mix with softened butter and the garlic infused oil and salt and pepper.

Rub all over the meat. If you’re using it on a chicken then rub inside the cavity and, if you can, under the skin.

Roast the meat at the recommended settings and enjoy!

This would also work well on other roast meats! 

Low fodmap, autumnal sausage casserole


It’s finally autumn and I’m so happy! I’ve been waiting for that crisp breeze, those crunchy leaves, enormous scarves and most of all… the food!

You can’t eat stew in the summer, it warms you up too much. But as soon as September hits I’m ready. Yummy root veg and tasty meat in a good gravy AND it’s nutritious and full of vitamins, it’s a real winner for me!

It’s so easy to make and you can change it up with what meat you use and whatever veg you have in the fridge!

Enjoy!

Ingredients

  •  6 low fodmap sausages (these sausages are excellent and low fodmap)
  • 2 spring onions (green tops only)
  • 1/2 medium swede
  • 3 parsnips
  • 3 carrots
  • 3 medium potatoes
  • Enough low fodmap stock to cover the stew – I’ve just discovered these low fodmap stock cubes which are great!
  • 1 glass of red wine (optional)
  • 1 tbsp tomato puree
  • Salt and pepper to taste

 

Method

Brown the sausages in a pan, then remove and slice into chunks. We’re only browning them here so there’s no need for them to be cooked through as they will be cooked in the stew.

Peel and chop up all of the veg and finely slice the spring onion.

Tip the veg and sausages into a deep, large pan or slow cooker and pour in the rest of the ingredients.

If using a pan, simmer on a low heat for 1-1 ½ hours or until the veg is soft.

If using a slow cooker, leave for 3 to four hours.

Enjoy!