Diet Tips:Makrut Lime and Lemon Salmon recipe

Image by taste.com.au

Makrut Lime and Lemon Salmon .............................................................................................. Adapted from Taste.com.au Serves 4 (1 serve is low FODMAPs) .............................................................................................. INGREDIENTS 750g whole side of salmon (1 medium fillet) 1/2 lemon thinly sliced 1 makrut lime leaf, torn 1/2 lemongrass stalk, quartered, bruised 1/2 cup loosely packed fresh coriander leaves .............................................................................................. METHOD Preheat the oven to 180°C. Place foil sheets, slightly overlapping, on a large baking tray. Place salmon on the foil. Top with lemon, lime leaves, lemongrass, and coriander. Bring two long sides of foil up to centre. Fold to seal. Roll up ends to enclose salmon. Bake for 30 minutes for medium or until cooked to your liking. Cool to room temperature, then cover and refrigerate until ready to serve.

Diet Tips:Happy Thanksgiving! Turkey or chicken roulade with herb and nut stuffing recipe

By Trish Veitch 

This chicken or turkey stuffed roulade is an indulgent and delicious recipe that is perfect for Thanksgiving Dinner! And better yet, 1 serve is low FODMAP

Turkey or chicken roulade with herb and nut stuffing .............................................................................................. Serves: 8 x300g/10.6 oz serves  Prep time: 1 hour Cooking time: ~40 minutes in a preheated oven at 120oC .............................................................................................. INGREDIENTS Roulade 4 x 420g/14.8oz large, skinless chicken breasts (or turkey breast pieces) 44 slices (220g/7.76oz) long, very thin slices of  pancetta (rind  and as much fat as possible removed) 8 slices (2cm x10cm) (152g/5.36oz) red capsicum (bell pepper), charred and skinned Olive oil spray Stuffing ingredients 5 (180g/6.4oz) bacon rashers, rind and fat removed (finely diced) 1 tb (20g/0.8oz) butter or margarine 1 cup (45g/1.64oz) spring onion green tops (scallions) (finely sliced) ½ tsp cracked black pepper 1 2/3 cup(100g/3.5oz) bread crumbs (gluten free) 125g/4.4oz macadamia nuts (roasted) 1.2 tbs (12g/0.37oz) thyme leaves (finely chopped) ½ bunch (25g/1oz) parsley leaves and upper stems (finely chopped) 3 small eggs .............................................................................................. METHOD Preheat a fan forced oven to 120oC Trim chicken or turkey fillets of sinew and fat Flatten fillets between two sheets of silicon paper by thumping with a meat mallet or rolling pin. The fillets should be about 1.5 cms/0.6" thick Cut the capsicum (bell pepper) into long thick strips On a new sheet of silicon paper arrange the pancetta slices so they overlap slightly Place the flattened fillet in the centre of the pancetta and arrange the capsicum strips in the centre. Mould a tapered log of the stuffing and align it with the capsicum. Carefully roll the entire breast using the pancetta to 'seal' the roulade. Spray a roasting dish with olive oil and place the roulade with the pancetta strip ends facing down and spray lightly with olive oil. Repeat the above with the remaining fillets. Roast for approximately 40 minutes (note this time may vary depending on the oven and size of the fillets) Rest in a warm place for about 15 minutes before slicing into 2cm rounds .............................................................................................. TIPS    If you use turkey breast ask your butcher to slice the breast into flat 2 cm long, thick slices (explain what you want them for). To reduce the fat, substitute prosciutto or Jamon for pancetta. It is Christmas so you've probably cooked too much! Refrigerate the cooked roulades (unsliced if possible) and slice to 1 cm sliced the following day. Place slices on gluten free mini toasts, biscuits or long cucumber slices and have them as starters or snacks. Strapped for time on the day? Prepare the roulades the day before, cover with plastic wrap and refrigerate them uncooked. Cook them on the day to serve warm. Note you may notice that the chicken/turkey meat that is in contact with the pancetta is pink. Don't worry, it is cooked, it's just the colour from the pancetta. Serve with some low FODMAP roast veggies e.g. carrots, potatoes, parsnips, turnips, celeriac and Jap pumpkin. To make a sauce, deglaze the roasting pan with the juice of an orange, add a knob of butter or margarine and reduce by 1/3 shaking pan over a high heat. To make a gravy add extra water and thicken with gluten free corn flour. .............................................................................................. NUTRITIONAL INFORMATION NUTRITION INFORMATION per 100g Energy total Protein Fat total          - Saturated      Carbohydrate      Fibre      Sodium 858KJ 20g 12.3g 3.5g 3.6g 0.5g 323mg

           

Diet Tips:Zesty Moroccan chicken and roast vegetable salad with quinoa

By Lyndal McNamara

Zesty Moroccan chicken & roast vegetable salad with quinoa          ............................................................................................. Serves: 4 (1 serving size is low FODMAP) .............................................................................................. INGREDIENTS 1 cup butternut pumpkin, diced  2 medium carrots, diced  2 small red capsicum, diced  2 small zucchini, diced  1 tbs. extra virgin olive oil  1/2 cup Quinoa, dry, rinsed  1 cup water  1 tsp. turmeric  400g skinless chicken breast, diced  1tsp. extra virgin olive oil 1 cup canned chickpeas, drained and rinsed 2 tbs. Moroccan spice mix (20g)  5 cups baby spinach leaves, washed  Morrocan Spice Mix Moroccan Spice Mix:  5 teaspoons ground nutmeg  5 teaspoons ground cumin  5 teaspoons ground coriander  2 1/2 teaspoons allspice  2 1/2 teaspoons ground ginger  1 1/4 teaspoons black pepper  1 1/4 teaspoons cinnamon  Salad Dressing 1 tsp. smoked paprika*  Juice of 1 orange 1 tbs. extra virgin olive oil  Zest of 1 orange  .............................................................................................. METHOD 1. Preheat oven to 200o c and line a large baking tray with baking paper 2. Place diced vegetables on baking tray and drizzle with 1 tbs. extra virgin olive oil (season with cracked black pepper if desired) then bake in oven for 30 minutes or until vegetables are soft and golden.   3. Meanwhile, add water and turmeric to dry quinoa and cook in a saucepan on a low-moderate heat for 12-15 minutes, stirring occasionally. Cover and stand for a further 5 minutes and then fluff quinoa with a fork.  4. Meanwhile, heat 1 tsp. oil in a large sauté pan or pot and cook chicken until lightly browned. Add Moroccan spice mix and chickpeas and cook for a further 2-3 minutes until fragrant.  5. Combine orange juice, orange zest, smoked paprika and olive oil in a small jug, set aside.  6. Add roasted vegetables, quinoa and baby spinach leaves to the cooked chicken and stir until spinach leaves wilt slightly.  7. Add salad dressing and stir to combine.    ............................................................................................. Tips and tricks:  • Use microwaveable quinoa or brown rice to save time!  • Make a large batch of Moroccan spice mix in advance and keep on hand in an airtight container in your pantry  *Smoked paprika has not been tested for its FODMAP content, however paprika has been tested and is low FODMAP. Omit this ingredient according to your own tolerance or replace with regular paprika if desired.              .............................................................................................. NUTRITIONAL INFORMATION NUTRITION INFORMATION per serve (123g or approx 3 meatballs) Energy total Protein Fat total          - Saturated      Carbohydrate      Sugars      Fibre      Sodium 1777KJ 30.4g 18.9g 3.4g 30.6g 6.9g 7.3g 199mg

 

Diet Tips:Low FODMAP Asian chicken noodle salad

By Lyndal McNamara (APD)

Asian chicken noodle salad        ............................................................................................. Serves 4 .............................................................................................. INGREDIENTS 1 Large packet rice noodles  500g skinless chicken breast, diced  1 tbs. garlic infused olive oil  1 red capsicum, julienned  1 green capsicum, julienned 2 medium carrots, julienned  ½ bunch spring onions (green tops only), chopped  ¼ cup oyster sauce  ¼ cup soy sauce  1 Tbsp fish sauce  1 tsp brown sugar  1 tsp crushed ginger  1 tsp red chilli flakes  ½ cup crushed peanuts    .............................................................................................. METHOD 1. Julienne capsicums and carrots and chop spring onion tips, set aside 2. Cook rice noodles according to packet instructions, drain and set aside to cool 3. In a small jug, add oyster sauce, soy sauce, fish sauce, brown sugar, crushed ginger and chilli flakes and stir to combine, set aside  4. Heat oil in large wok, add diced chicken and sauté until browned and cooked thoroughly  5. Turn off heat and add cooked rice noodles, sauce and julienned capsicum and carrot to the wok, stir to combine  6. Divide noodle salad into four bowls and garnish with spring onion tips and crushed peanuts                .............................................................................................. TIPS • Use salt reduced soy sauce and oyster sauce if available  • This recipe can be enjoyed as both a hot or cold dish  • During the rechallenge phase of the Low FODMAP diet, try adding some amber vegetables (such as broccoli) to this recipe to boost its prebiotic fibre content! (see the Monash University low FODMAP App for more details)  NUTRITION INFORMATION per serve Energy total Protein Fat total          - Saturated      Carbohydrate Sodium 1998KJ 37g 15g 2.9g 44g 1674mg

Diet Tips:Low FODMAP Pumpkin and Zucchini savoury slice

By Lyndal McNamara (APD)

 

 

Pumpkin and Zucchini savoury slice        ............................................................................................. Serves 6 ..............................................................................................   INGREDIENTS 2 tsp garlic infused olive oil  300g Jap pumpkin, grated  5 eggs  ¼ cup gluten-free plain flour  ½ cup reduced fat ricotta  250g zucchini, grated, moisture removed  2 tbs. chopped fresh chives  2 tbs. chopped fresh continental parsley  ½ bunch spring onions, chopped, green tips only  250g punnet cherry tomatoes, halved ½ cup reduced-fat tasty cheese, grated  Balsamic glaze, to serve (check ingredients to ensure contains no high FODMAP ingredients such as honey)    .............................................................................................. METHOD 1. Preheat oven to 180 degrees. Grease and line a 26x16cm (base measurement) slice pan  2. Heat oil in a large frying pan. Cook grated pumpkin for 3-4 minutes or until beginning to soften.  3. Whisk the eggs, egg whites and flour in a large mixing bowl until combined. Stir in ricotta, cooked pumpkin, zucchini, chives, parsley and spring onion tips.  4. Pour mixture into prepared slice pan. Scatter cherry tomatoes on top of mixture and lightly press down.  5. Bake for 50 minutes or until lightly golden and cooked through when tested with a skewer.  6. Sprinkle with grated cheese and bake for a further 10 minutes, or until cheese is melted and golden.  7. Cut slice into 6 even pieces. Drizzle with balsamic glaze to serve.               ..............................................................................................   NUTRITION INFORMATION per serve Energy total Protein Carbohydrates Fat total          - Saturated       Fibre Sodium 792KJ 13.4g 9.9g 10.3g 3.8g 1.9g 1674mg

Diet Tips:Low FODMAP Chicken and Herb Risotto

Chicken and Herb Risotto -------------------------------------------------------------------- Recipe by Patricia Veitch- Monash University Department of Gastroenterology Research Chef -------------------------------------------------------------------- Serves 6 Note: cup measures are metric (250g or 8.8oz) Ingredients: 2 ¼ Cups (500g ~1lb2oz) arborio rice (risotto rice) 3/4 Cup (135g ~ 5oz) olive oil 3 Cups (245g ~ 8.5oz) diced button mushrooms* 3/4 Cup (120g ~ 4oz) chopped semi dried tomatoes (wash if they are packed in garlic oil) 2 tsp (7g ~ 1/4oz) cracked black pepper 1/3 Cup (56g ~ 2oz) soy sauce (e.g. Japanese brand) ~6.5 Cups (~1.5L~3 pints) chicken stock (low FODMAP**) 1 ½ Cups (350g ~ 12oz) cooked chicken breast (diced) OR 400g/14oz raw diced chicken breast 3/4 Cup (35g ~ 1.25oz) chopped basil leaves (30g ~ 1oz) (3/4 Cup) chopped chives Salt to taste Method: Make and strain the stock before commencing cooking. Bring stock to the boil. Heat the olive oil in a large, heavy based saucepan. Sauté chopped mushrooms, pepper and semi-dried tomatoes in olive oil over a high heat for ~4 mins. Add arborio rice and soy sauce and stir constantly for about 5 minutes (the rice should be glistening and coated). Add boiling stock ladle by ladle stirring constantly (be careful that the rice does not stick to the base) for about 15 minutes Test a rice grain to see that it is al dente (not too hard or soft). The risotto might need extra stock and a couple more minutes cooking. Add the cooked chicken and stir through. Remove from the heat and stir through chives basil leaves. Serve immediately. Tips: *The amount of button mushrooms used in this recipe contains high amounts of the FODMAP mannitol. You may need to omit mushrooms if you malbsorb mannitol. Alternatively, try using canned champignon mushrooms instead, which are low FODMAP in this serving size. **For a low FODMAP chicken stock recipe, please see last week's blog here: http://bit.ly/2bPOUOc Arborio rice is the most commonly used rice for risotto in Australia. However, other rice varieties including carnaroli or maratelli can be used. Add extra stock at the end of the cooking for a wetter risotto. Small amounts of pecorino or parmesan could be added to the dish as a garnish.   ‘Left-overs” can be frozen, defrosted in the fridge for 24 hours then reheated in the microwave