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:Celebrate Thanksgiving - Low FODMAP Pecan Pie

With Thanksgiving for our American friends just around the corner, we thought it was fitting to make a delicious, low FODMAP Pecan Pie treat to share with your friends and family.

Pecan Pie – serves 8

Ingredients

Gluten Free shortcrust pastry crust

·         1 cup water

·         2 tsp salt

·         90g unsalted butter, chopped and kept cold

·         150g gluten free flour mix (plus ½ cup for kneading)

·         2g Xanthan gum

·         2 eggs

Filling

·         50g unsalted butter, chopped

·         150g brown sugar

·         130ml rice malt syrup

·         30ml maple syrup

·         3 eggs, lightly beaten

·         1 tsp vanilla extract

·         240g pecans

·         Lactose free cream to serve

Method

To make the pastry

·         Preheat oven to 200c

·         In a saucepan, combine water, salt and butter.

·         Bring to a simmer and add the flour and xanthan gum. Stir vigorously with a  wooden spoon. Lower temperature and continue cooking and stirring until the pastry comes away from the sides and is well combined. Remove from heat and let cool to room temperature.

·         When cooled, whisk 1 egg at a time, add the first egg and incorporate fully. If the mixture is a dough texture you may not need the other egg.

·         Turn dough out onto a surface with the extra ½ cup of flour and knead until shiny. ‘

·         Wrap pastry in cling film and refrigerate.

·         When chilled (can leave it overnight) roll pastry between two sheets of baking paper with a rolling pin until 0.5cm thick.

·         Place pastry into greased loose bottom fluted pie dish and press down, trim edges with a knife.

·         Pierce bottom of pastry several times with a fork to avoid it puffing up, blind bake with baking beans or rice for 15 minutes.

·         Reduce oven temperature to 175c

To make filling

·         Place butter, sugar, rice malt and maple syrup into a saucepan and cook over a low-medium heat, stirring until butter melts and mixture is smooth, not grainy.

·         Remove from heat and leave to cool slightly.

·         When cooled, add eggs and vanilla and whisk to combine.

·         Scatter pecans over pastry base and pour syrup over the top.

·         Place pie on an oven tray and bake in the oven for 35 minutes or until filling is browned and firm to touch.

Diet Tips:Potato Salad with Green Beans and Mustard Vinaigrette

Recipe by Lyndal McNamara (Dietitian) 

Looking for ways to boost prebiotics in your diet without FODMAPs? Try this delicious potato salad! Cooking then cooling the potatoes overnight increases their resistant starch (prebiotic) content, keeping your gut bacteria happy without increasing IBS symptoms. 

With the festive season fast approaching, why not include this simple salad as a low FODMAP side on Christmas day! 

Ingredients: 
(Serves 4-6)

• 500g of new/baby potatoes

• 4 rashers lean bacon, sliced thinly

• 400g green beans

• 2 tbs chopped chives 

• 2 tbs chopped parsley

• 1 large handful of roasted walnuts

• 4 tbs garlic infused olive oil

• 2 tbs balsamic vinegar

• 1 tsp wholegrain mustard

• ½ tsp Dijon mustard

• 8 twists of black pepper

Methods: 

1. Slice potatoes in half or quarters (depending on size) and place in a large pot. Cover with cold water and bring to a boil. Turn down the heat to a slow boil and cook for 12 to 15 minutes - until fork tender. Drain and set aside to cool (ideally refrigerate overnight). 
2. Trim green bean ends and cut green beans in half.
3. Steam/boil green beans for 3-4 minutes until just tender. Drain and set aside to cool.
4. Cook bacon in a small frying pan until crisp. Drain on paper towel to remove any excess fat. 
5. Prepare vinaigrette by whisking together olive oil, balsamic vinegar, mustards and black pepper.
6. Finely slice chives and parsley and set aside.
7. In a large salad bowl combine potatoes, green beans, bacon, chives, parsley and walnuts. Dress salad with vinaigrette and toss to coat evenly. Refrigerate salad until ready to serve.

Nutrition Information/serve (serves 6): 

Energy	1005kJ
Protein	7.7g
Fat	16.5g
- Saturated fat	2.2g
Carbohydrates	13.7g
- Sugars	2.8g
Sodium	283mg
FODMAPs	Low

Vegetarian/vegan? 

• Swap bacon for extra low FODMAP vegetables like radish slices or baby spinach leaves 

Want extra protein? 

• Add a few hard boiled egg halves and/or an extra handful of walnuts to your salad 

Diet Tips:Low FODMAP Christmas Cake with Brandy Custard

Don't let IBS spoil your Christmas Festivities - have your Christmas Cake and eat it too with this delicious low FODMAP take on a traditional recipe!

 

Low FODMAP Christmas Cake

Ingredients: (serves 12)

• ¼ cup dried banana (19g)
• ¼ cup dried cranberries (40g)
• ¼ cup raisins (50g)
• ¼ cup dried blueberries (40g)
• 1/3 cup brandy (83ml)
• 185g unsalted butter, softened
• 1/2 cup brown sugar (78g)
• 3 eggs
• 3/4 cup canned crushed pineapple, drained (122g)
• 1 cup roughly chopped macadamia nuts (140g)
• 2 cup self-raising gluten-free flour, sifted (270g)
• 1/3 cup lactose-free low fat milk (83ml)
• 1 tsp. ground cinnamon (2.5g)
• 1 tsp. ground nutmeg (2.5g)
• 1 tsp. vanilla essence (5g)

 Method:

1.   Place the mixed dried fruit in a large non-metallic bowl. Add the brandy, stir then cover and stand overnight. Preheat oven to 160°C. Grease and double line a deep 20cm (base measurement) round cake pan.

3.   Place the butter and sugar in a large bowl and beat with electric beaters until light and creamy. Add the eggs gradually and continue to beat until well combined. Stir through the soaked dried fruit, crushed pineapple, chopped macadamias, spices and vanilla essence.

4.   Fold through the flour and milk, until mixture is just combined. Spoon the mixture into the prepared pan and smooth over the surface.

5.   Place the pan on several layers of newspaper and place in the oven. Bake for 1 3/4 hours, or until a skewer inserted into the centre comes out clean. Remove from the oven and set aside to cool. When cake is just warm, slice into 12 equal sized pieces. Drizzle with brandy custard to serve.

Brandy Custard

Ingredients: (serves 12)

• ½ cup gluten free custard powder (65g)
• 5 cups lactose-free low fat milk (1.25L)
• 4 tbs. caster sugar (50g)
• 2 tsp. vanilla extract/paste (10g)
• 4 tbs. brandy (20ml)

Method:

1.   Combine custard powder and 1/2 cup of the milk in a small jug. Stir until smooth.

2.   Place custard mixture, sugar, vanilla extract and remaining milk in a small saucepan over medium-low heat, stirring constantly until custard comes to the boil and thickens. Simmer, stirring for 1 minute. Stir through brandy before serving.

Nutrition Info/serve:

Energy	1976kJ
Protein	7.8g
Carbohydrates	47.8g
Sugars	21.4g
Fat	25.3g
Saturated fat	11.3g
Fibre	2.0g
Calcium	182mg
Sodium	151mg
FODMAPs	LOW

Tips:

• Cake can be made several days in advance and reheated in the microwave before serving.
• Store cake in an airtight container for up to 1 week.