Diet Tips:Low FODMAP Chicken Madras with Monash Certified sauce

By SOME Foods

 

Chicken Madras         ............................................................................................. Serves: 4                ............................................................................................. INGREDIENTS 1 jar of SOME Foods Southern Indian Madras 1kg of chicken pieces (bone in, skin on) or 600g deboned chicken pieces 250ml low FODMAP chicken or vegetable stock (guide on how to make your own below) 1/4 cup cornflour (make sure it's 100% corn) 1 Tbsp oil 4 medium carrots, peeled and cut in half 4 small potatoes, peeled and cut in quarters METHOD Preheat the oven to 160°C. Put the cornflour in a shallow bowl and toss in the chicken pieces until lightly and evenly coated. Heat the oil on the stove top in a heavy based casserole dish large enough to fit the all chicken pieces in a single layer. Fry the chicken pieces for about 3 minutes on all sides or until golden. Remove the chicken to a plate for now. Add to the casserole dish a jar of SOME Foods Southern Indian Madras and the stock. Stir to combine and heat until the sauce is bubbling. Add the carrots, potatoes and chicken pieces to the casserole dish and arrange so that the ingredients are mostly covered by the fluid - they don't need to be completely submerged. Put the lid on the casserole dish and place into the pre-heated oven. Cook for about 2 hours if you're using chicken with the bones in and for about 1 hour if you're using deboned chicken, turning the chicken pieces once or twice during this time.  Check the fluid levels when you're turning the chicken and if it's starting to look dry, add a bit of water or more stock if you have some on hand. (We didn't need to add any more to our 30cm casserole dish when we made this recipe.) Remove from the oven and serve with gluten free bread or naan to mop up the sauce that will have thickened slightly from the cornflour.

Diet Tips:Low FODMAP Massaman Seafood Chowder

By SOME Foods

Massaman Seafood Chowder         ............................................................................................. Serves: 4                ............................................................................................. INGREDIENTS 1 jar of SOME Foods Thai Massaman Curry 1 cob of sweet corn (85g) (or 1x 125g tin of corn kernels, drained)* 40g stalk of celery, sliced^ 1 tablespoon oil 2 medium potatoes, peeled and cut into 1cm cubes 600g mixed seafood, cleaned and prepared for use (we've used prawns, Alaskan king crab & flathead) 300g (1.5 cups) uncooked rice, cooked according to instructions on the packet * 43g of corn per serve contains low amounts of Oligos (GOS) and low Polyols (sorbitol) and should be tolerated by most individuals with IBS. ^ 12g of celery per serve is low in FODMAPs and should be tolerated by most individuals with IBS.  19g of celery per serve contains moderate amounts of Polyols (mannitol) & intake should be limited if you malabsorb mannitol. METHOD             Cut the kernels from the cob of corn# (if using fresh) and set aside with the sliced celery and cubes of potato. Heat a medium pot or fry pan and add the oil. Once hot, add the corn, celery and potato and fry for about 5 minutes over a medium to high heat (or until the potato edges become translucent and the corn intensifies in colour). Add to the pot/pan a jar of SOME Foods Thai Massaman Curry and bring to a boil then reduce to a simmer and cook until the potato is tender (about 15 minutes), then add the seafood and continue to simmer until the seafood is cooked (the cooking time with vary depending on which seafood you've used and how large the pieces are).  Serve with cooked rice. # If you're using tinned corn, don't fry the kernels with the potato and celery - instead, add it along with the seafood.

 

Diet Tips:Caccuiccio (Seafood Stew)

By SOME Foods - http://somefoods.com.au/

Caccuiccio (Seafood Stew)         ............................................................................................. Serves: 4 ............................................................................................. Ingredients 1 jar of SOME Foods Capsicum, Olive & Chilli Sauce 1 tablespoon (15mls) extra virgin olive oil 1 small fennel bulb (no more than 200g) 2 medium sized carrots (about 200g) 1 cup (250ml) white wine 1 teaspoon salt 400g white fish fillets (such as mullet, mulloway, snapper or flathead) 400g green (raw) prawn meat Optional for garnish Lemon (cut into wedges) Parsley Preparation Remove stalks, any rough outer leaves and the base from the fennel bulb, then dice into ½ cm cubes. Make sure the final prepared amount weighs no more than 200g (as single serving sizes of 100g contain high amounts of Oligos – fructans and Polyols – mannitol) Peel the carrots and remove both ends, then dice into ½ - 1 cm cubes. Cut the fish into roughly 3cm cubes. Devein the prawns (if needed) Method – the sauce Heat the olive oil in a medium, heavy based, pot or pan over high heat then add the diced fennel and carrot. Fry until the fennel starts to brown.  Add the white wine and deglaze the pan (i.e. scrape up all of the yummy brown flavoursome bits that have stuck to the pan). Turn the heat down to medium then add the jar of Capsicum, Olive & Chilli Sauce and salt. Mix through thoroughly and bring to a simmer. Put the lid on and turn the heat to low, stirring occasionally.  When the carrot is just becoming tender (about 5-7 minutes), add in the prawns and cubes of fish, stirring to incorporate. Put the lid back on and continue simmering until the seafood is cooked (roughly another 4-5 minutes). Serve with 1 cup of cooked rice (1/3 cup uncooked) or a slice or two of gluten free/sourdough spelt bread.

Diet Tips:SOME Foods - Northern Indian Butter Chicken & Vegetables

Smother veggies in this Monash Low FODMAP Certified Northern Indian Butter Chicken sauce from 'SOME Foods' and even the fussiest “no veggie” eater won’t be able to resist!

Image by SOME Foods

Ingredients (Serves 4):

• 1 jar of SOME Foods Northern Indian Butter Chicken
• 400g skinless chicken
• 300g red capsicum
• 300g carrot
• 160g baby spinach
• 300g basmati rice

Method:

1. Slice the chicken into strips or dice into cubes.  Slice the capsicum into lengths and finely slice the carrot.  Chop any large baby spinach leaves.
2. Heat a medium fry pan or pot over a medium heat. Add the chicken and cook until browned. Add the capsicum and carrot to the pan, then add the jar of SOME Foods Northern Indian Butter Chicken. Stir to combine and simmer until the chicken is cooked through. Add the baby spinach and stir through.
3. Cook the rice according to the directions on the packet.
4. Serve with the cooked rice.

Nutrition Information/serve:

Energy	2749kJ
Protein	10.3g
Fat	19.4g
Saturated fat	7.0g
Carbohydrates	51.7g
Dietary fibre	3.1g
Sodium	1117mg

Where can I buy SOME Foods products?

• SOME Foods Monash Low FODMAP Certified products are available for purchase online and from selected stockists within Australia. Please note that SOME Foods currently do not ship their products internationally.
• To buy online or see a full list of stockists, please see the SOME Foods website: http://somefoods.com.au/pages/some-foods-stockists