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:4 ways with 2 slices of beetroot

 

By Lyndal McNamara (dietitian)

 

 

Thought beetroot was off the menu? Think again! A 2 slice serve of cooked beetroot is actually low in FODMAPs. Wondering what to do with just 2 slices? Check out these great recipe ideas!

 

 



 

Beetroot dip: 2 Slices cooked beetroot (20g) + 2 tbs. creamed cottage cheese + 1 tbs. walnuts + 1 tsp. chopped chives + 1 tbs. grated parmesan cheese + salt & pepper to taste. Blitz all ingredients together in a food processor until combined into a crunchy dip! Serve with vegetables sticks.



Beetroot & Salad Sandwich: 2 slices spelt sourdough bread + 2 tbs. beetroot dip (see above) or 2 slices cooked beetroot + 1 cup low FODMAP salad vegetables (e.g. carrot, cucumber, red capsicum, watercress etc.)



Roasted Pumpkin, Quinoa and Beetroot Salad: 1/2 cup cooked quinoa + 1/2 cup roasted jap pumpkin + 2 slices roasted beetroot (20g) + 1/4 cup roasted zucchini + 1 tbs. crumbled feta + 1 tbs. fresh parsley leaves + 1 tsp. balsamic vinegar + 1 tsp. extra virgin olive oil.



Berry and Beetroot Smoothie Bowl: 1 cup frozen raspberries + 1 small frozen banana + 2 slices cooked beetroot + 3 tbs. almond milk. Blitz ingredients in a food processor until smooth and 'soft serve' like in consistency. Pour into a bowl and top with 1 tbs. shredded coconut + 1 tsp. chia seeds + 1 tbs. crushed & roasted almonds.