Diet Tips:Serving suggestions for Monash University Certified low FODMAP sourdough spelt breads 2/5

By Dr Jane Varney

Capsicum, feta and chicken sandwiches

Serves 2

Ingredients:

1 chicken breast fillet

Olive oil cooking spray

4 slices, sourdough spelt bread*

125g feta cheese

1 large red capsicum, deseeded, cut into strips

1/4 cup basil leaves

Salt and pepper

Method:

 1.       Cut the chicken breast in half, to form 2 thin fillets. Spray with olive oil. Season with salt and pepper. Heat a frying pan over medium heat. Cook chicken fillets for 3 minutes on each side, or until just cooked through. Remove to a plate. Cover with foil. Stand for 5 minutes. Slice into thin strips.

       2.       Preheat a sandwich press. Lightly spray 4 slices of bread with oil.

       3.       Place 2 slices of bread on a place, oiled side down. Spread with feta. Season with salt and pepper. Top with chicken, peppers and basil.

       4.       Sandwich together with remaining bread slices, oiled side up.

       5.       Cook sandwiches for 5 to 6 minutes or until golden. Serve.

*Monash University Certified low FODMAP sourdough spelt bread

           

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:Low FODMAP Herby Chicken & Pork Meatballs with Cranberry Sauce

By Alana Scott, low FODMAP cook from A Little Bit Yummy 



Looking for a finger food platter to take to your next party? Try these low FODMAP chicken and pork meatballs with cranberry sauce. The sweet and chunky cranberry sauce goes perfectly with the herby meatballs. Both the sauce and meatballs are good warm or cold. Dried cranberries can contain moderate levels of FODMAPs at a two tablespoon serve. This means you need to stick to a low FODMAP one tablespoon serve per person for the cranberry sauce.

Buying tips: Buy lean chicken and pork mince. If you can’t find both types of mince just choose one of them or substitute with lean ground turkey.  Check the gluten free breadcrumbs do not include high FODMAP ingredients like inulin or chicory root fibre, apple juice or fruit juice concentrates. Make sure you buy dried cranberries that contain sugar and not apple juice or another high FODMAP sweetener.

Gluten free option: If you are a Coeliac and need to be completely gluten free, make sure you check that the dried thyme, oregano, and cranberries are wheat/gluten free.

Herby Chicken & Pork Meatballs with Cranberry Sauce       ............................................................................................. Serves: 7 to 10 people (2 to 3 meatballs each)   Prep: 30 minutes    Cook: 20 minutes .............................................................................................. INGREDIENTS Chicken & pork meatballs 250g (8.82oz) lean pork mince 250g (8.82oz) lean chicken mince 1 medium egg 30g (1.06oz or 3/4 cup) spring onion tips (green tips only) 1 tbsp garlic infused oil 1/2 tsp dried thyme 1 & ½ tsp dried oregano 2 tbsp fresh parsley 60g (2.12 oz or 1/2 cup) gluten free breadcrumbs 1 tbsp soy protein milk (lactose free milk, hemp milk, almond milk) 1 tbsp neutral oil (Ricebran, Canola, Olive Oil) Cranberry sauce 125g (4.37oz) dried cranberries Boiling water  1/3 tsp orange zest (Strip from a small orange) 1 & 1/2 tbsp white sugar 1 tsp pinot noir wine (optional) .............................................................................................. METHOD 1. Place the dried cranberries in a large bowl. Pour over boiling water until they are completely submerged. Cover the top of the bowl with clingfilm to keep the steam in. Leave to soak for 20 to 30 minutes, until the cranberries have rehydrated and are soft. 2. While the cranberries soak, make the meatballs. Beat the egg in a small bowl. Roughly chop the green tips of the spring onion and finely chop the fresh parsley. Place the chicken and pork mince, spring onion tips, fresh parsley, beaten egg, garlic infused oil, dried thyme, gluten free breadcrumbs, and soy protein milk (lactose free milk, almond milk or hemp milk) into a large bowl. Mix with your hands until well combined. 3. Roll the mixture into about 21 small meatballs and place on two dinner plates. Place a large non-stick frypan on to heat over medium high heat. Place the dinner plates into the microwave and cook on high for 30 seconds per plate (this will help cook the centre of the meatball).  4. Add the neutral oil to the frypan. Transfer the meatballs into the hot frypan and cook for 5 to 10 minutes until the meatballs are golden and cooked through. Make sure you shake the pan every couple of minutes to move the meatballs so they cook evenly. Once cooked through transfer to a serving plate. 5. While the meatballs cook, finish the cranberry sauce. Zest the orange (the trick is to only zest the bright orange layer and not the bitter white layer underneath). 6. Drain the cranberries using a sieve but save the cranberry water they soaked in (the cranberries should now weigh about 225g or 7.94oz). Transfer the cranberries with 6 to 7 tablespoons of cranberry water to a blender/food processer or use a stick blender. Process until reasonably smooth (a few chunky bits of cranberry are okay).  7. Place into a small saucepan and add the sugar, orange zest and pinot noir wine if using. Place over medium low heat and allow the sugar to dissolve and sauce to reduce slightly (this will take about 5 minutes), stirring occasionally. To burn off the alcohol in the wine allow the sauce to simmer for 1 minute. Once the sauce is your desired consistency remove it from the heat and place in a small bowl. Garnish with orange zest if desired. 8. Serve the chicken and pork meatballs with the cranberry sauce. I would recommend placing a teaspoon in the sauce so people can scoop it onto the meatballs.  Serve meatballs and sauce warm or cold. Make sure you divide the cranberry sauce into 10 serves to stay within the low FODMAP serving size. This is just over a tablespoon per person. 9. If you are making the meatballs and sauce in advance make sure you keep them in the refrigerator.               .............................................................................................. NUTRITIONAL INFORMATION NUTRITION INFORMATION per serve (123g or approx 3 meatballs) Energy total Protein Fat total          - Saturated Fibre Sodium 1011KJ 15.6g 12.6g 2.9g 1.2g 62.9mg

Diet Tips:Low FODMAP Thai Green Chicken Curry

By SOME foods

Thai Green Chicken Curry         ............................................................................................. Serves: 4 (one serves is low FODMAP)                ............................................................................................. INGREDIENTS 1 jar of SOME Foods Thai Green Curry 400g skinless chicken, diced 340g bok choy, chopped 300g red capsicum, sliced 200g carrot, finely sliced 200g bean sprouts 300g jasmine rice METHOD Heat a medium fry pan then add the chicken, cooking until evenly browned. Add the bok choy stalks, capsicum & carrot to the pan and pour over the jar of SOME Foods Thai Green Curry. Stir to combine and simmer until the chicken is cooked through, adding the bok choy leaves and bean shoots a few minutes before the end.  Serve with rice cooked according to the instructions on the packet.

Diet Tips:Low FODMAP Chicken Stock

By Trish Veitch 

Low FODMAP Chicken Stock  --------------------------------------------------------------- Here is a low FODMAP stock recipe that is easy to prepare and has many versatile uses such as soups, sauces and stews.  Ingredients: 3 chicken frames 8 pints ~4L water 1 bottle 700 mL dry white wine 2 large carrots 6 bay leaves Big handful of assorted herbs (parsley, basil etc.) Method: Place all ingredients in a large pot Add wine and cold tap water ensuring contents are covered with liquid by at least 10 cms (2”) Bring to the boil and reduce heat to very low Simmer for 2 to 3 hours Strain though a colander then strain through a fine sieve Tips: To remove the fat either cool the stock and carefully skim with a ladle OR refrigerate overnight and remove the set fat from the surface The stained stock can be reduced to approximately 1/3 and frozen in containers To use, defrost and add 2/3s of water The chicken breast(s) for the risotto can poached in the simmering stock for ~30 minutes then removed cooled in iced water

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