Dinner – Page 4 – Simple FODMAP

[low FODMAP] BBQ Chicken Spice

Nothing tastes better than a little of the old BBQ chicken. Here’s a really simple spice recipe that I make in large quantity and always have on hand.

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4.13 from 8 votes

[low FODMAP] BBQ Chicken Spice

A great BBQ spice for chicken and other meats.

Prep Time5

Total Time5

Course: Dinner

Cuisine: American

Keyword: Spice

Servings:

Calories: 59kcal

Ingredients

1 tbsp Smoked Paprika
1 tbsp Paprika
1 tbsp Dried Parsley Flakes
1 tsp Salt
1 tsp Black Pepper
0.5 tbsp Dried Basil
0.5 tbsp Cayenne Pepper Adjust to taste

Instructions

Mix all ingredients together and store in an airtight container. I like to make lots in advance and use as needed when cooking. This should keep for 1 year with maximum flavour in an airtight container.

Nutrition

[FODMAP] Homemade Shake ‘n Bake Chicken

Huge shout out to Rock Recipe’s for inspiring this recipe. Of course we had to modify it to make it FODMAP friendly but this really has a lot of flavour and I think you’ll love it. Bone in is always better. If you use large thighs you’ll need a little more time on the cook time.

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4.34 from 9 votes

[FODMAP] Homemade Shake ‘n Bake Chicken

Sometime Don’t you just want shake and bake?

Prep Time10

Cook Time40

Total Time50

Course: Dinner

Cuisine: American

Keyword: Chicken

Servings: Chicken thighs

Calories: 319kcal

Ingredients

Dry Ingredients

1 package pork rinds ~70g of pork rinds, or you can just use regular gluten free breadcrumbs. (Pork rinds add more flavour!)
1 tbsp corn starch
1 tsp finely ground black pepper
1 tbsp fine salt
1 tsp low FODMAP chilli powder
1 tsp ground dry oregano
1 tsp ground dry thyme

Wet Ingredients

1 tbsp onion infused oil
1 tbsp garlic infused oil
6 pieces Chicken Thigh

Equipement

Instructions

Turn the over on to 400f
Get out your mortar and pestle and grind up the Pork Rinds. You really want this finely grinded. Big chunks aren’t good.
Combine all the dry ingredients into your Large Ziplock bag
Coat chicken with the Garlic/Onion oil. I think it’s easy to paint on with a cooking brush but my partner just puts the oil on a plate and rolls it in the oil.
One piece of chicken at a time, put the chicken in the large Ziplock bag. Close the bag keeping as much air in the bag as you can. Shake! (I find a bag with more air in it, makes it easier to shake.)
Repeat for all the chicken.
Place the chicken in the oven for 40 mins.

Nutrition

[low FODMAP] Tia Peanut Chicken Skewers

Cooked chicken on bamboo skewer in white baking dish

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4.34 from 9 votes

[FODMAP] Tai Peanut Chicken Skewers

Yummy Low FODMAP appetizer that totally dresses to impress.

Prep Time20

Cook Time20

Total Time40

Course: Appetizer

Cuisine: Thai

Keyword: Chicken, peanut

Ingredients

Sauce

1/2 cup crunchy peanut butter
2 tablespoons gluten free soy sauce
1 teaspoon maple syrup
1 tablespoon garlic infused oil
1 tablespoon sesame oil
1 1/2 tablespoon lime ~1/2 a lime squeezed
1 teaspoon dried ginger
1/2 cup water ~ must have
1 package bamboo skewers
3 tbsp [low FODMAP] BBQ Chicken Spice

Meat

2 lbs chicken breast

Instructions

Chicken Skewers

Soak your bamboo skewers in water for at least 1 hour before using.
Pre-heat the oven to 400f
cut chicken in to 1 inch by 1 inch chunks, throw them in a bowl and added BBQ Chick Spices. Stir so all chicken is coated equally.
Skewer the chicken, place on a baking pan.
Cook the chicken for 20 mins

Sauce

Combine all the sauce ingredients and stir. If the sauce is too thick add additional water. I like it thick, but some people like it a little smoother.
Put the sauce and the skewers on a serving plate and your done! (I like to let people determine their own dipping ratio to sauce)

Notes

This is .a fantastic recipe that can be done ahead and re-heated when it’s time to server. Or even popped into the oven when needed. I think it’s also meat on a stick so a lot of people love it.

Be Careful to buy shorter than longer skewers. It’s a lot of work to take the meat off of long skewers and this is supposed to be finger food.

Maple Salmon Dinner

Maple Salmon, broccoli and rice on a plate

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4.50 from 2 votes

LOW FODMAP Maple Salmon Dinner

Great dinner made in 30 minutes.

Prep Time5

Cook Time30

Total Time35

Ingredients

1/4 cup maple syrup
2 tbsp soy sauce gluten free
1 tbsp garlic infused oil
salt & pepper to taste 2-3 shakes or 2-3 grinds
1 pound salmon
1/2 tsp Corn Starch optional

Instructions

Turn oven on to 400f, place dish you will cook salmon into the oven.
Mix maple syrup, soy sauce, garlic oil, salt & pepper together.
Once dish is hot remove from oven.
Pour a little bit of the maple mixture into the dish.
Place salmon into the dish
Pour remaining maple mixture over salmon
Cook for 30 mins.
Optional: If you are feeling frisky, turning the fish over after 15 mins. If you aren’t, do as the Beetles say “just let it ‘B'”. I like to let it be.
Remove salmon from baking dish.
Optional: Speak out loud “You know I have an idea”. (Claim the credit for coming up with the next steps… please I think it’s a better show to pretend you just thought of it.)
Pour maple mixture into a sauce pot. Bring it to a boil, stirring constantly. (Optionally add 1/2 tsp of cornstarch)
Reduce maple mixture by half. (Should take 3-4 minutes.)
Drizzle maple (goodness) reduction over fish. (Take all the credit for this idea, it’s the best part.)

Roasted Vegetable FODMAP

Here’s a staple dish that is super easy to do. You can’t really do this wrong and it lets every one get something that they want.

Roasted vegetables in a glass baking dish

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4.41 from 5 votes

Roasted Vegetable FODMAP

This is a good recipe if you are having people over as there are lots of choices.

Prep Time10

Cook Time40

Total Time50

Course: Side Dish

Cuisine: American

Keyword: roasted, vegetables

Servings: people

Calories: 331kcal

Ingredients

Seasoning

¼ cup vegetable oil
1 tbsp fresh thyme fresh is better but dried works in a pinch
2 tbsp fresh rosemary fresh is better but dried works in a pinch
2 tbsp red wine vinegar
1 tsp white sugar
3 shakes salt
3 shakes black pepper

Vegetables (here’s a suggestion but use what’s in the fridge)

1 each red pepper
2 small bok choy stems cut of the greens, fine to eat just don't fit in with roasted
2 cups baby carrots
4 small parsnip or use 2 large ones (~ 1 cup)
1.5 cup cherry tomatoes

Instructions

pre-heat oven to 400f

Make the seasoning

Combine all the seasoning ingredients into a blender and blend. I totally suggest this if you are using dried rosemary as it will make it so *you don't get it stuck in your teeth*, and evenly coats the vegetables.

Cut up the veg

You want small pieces of the veg. Small enough so 3 of them will fit on a fork and in your mouth at the same time.

vegetable cutting tips – cherry tomotos

To cut cherry tomatoes in 1/2 quickly. Place them on a small plate. Place another plate on top and cut them in half horizontally.

Vegetable cutting tips – red peppers

Cut the peppers in half. Cutting through the stem.
Rip out the core with the seeds, Do it over the sink if you don’t want to make a mess.
chop up the red pepper in 1 inch pieces

Vegetable cutting tips – potatos

To cook properly you want to make sure that the potatoes are cut up into 1 inch pieces but also so they don’t stick to each other. If they stick together they won’t cook properly.

Lets cook

Place everything in 1 or 2 baking dishes. If it fits in a single layer in 1 baking dish you are good to go. (No vegetables should be overlapping). If they do not fit in a single layer use 2 baking dishes.
Pour on seasoning and mix well.
Throw the baking dish(es) in the oven for 40 mins. Stir 1/2 way through.

Nutrition

Liz-sagna (Lasagna FODMAP style)

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4.67 from 6 votes

Liz-sagna (Lasagna FODMAP style)

Fastest Lasagna I have ever made. The secret is the noodles that don’t need to be pre-cooked. I like to make sure to call it Liz-sagna as then my friends remember it’s FODMAP friendly. If you didn’t tell them it was gluten-free and FODMAP no one would even know.

Prep Time30

Cook Time45

Course: Main Course

Cuisine: Italian

Keyword: lasagna

Servings: people

Calories: 721kcal

Ingredients

1 cup Frozend spinach ~ 1/2 package thawed
1 cup Parmesan Cheese
6 cup Mozzarella
1 recipe Tomato Meat Sauce Checkout our super easy recipe
1 package catelli gluten free lasagne noodles You don’t need the whole package. Just 12 noodles.
9’x12′ baking dish

Instructions

Pre-heat oven to 375F
Pour 1 cup of wine in a wine glass, we recommend a cab!
Pat the spinach dry with some paper towel. (Removing the excess water is key.)
Mix in a bowl 1 cup Mozzarella, Parmesan and Spinach
start to drink wine, layering is hard
layer 2 cups of tomato meat sauce in the bottom of the pan
layer 4 lasagna noodles
layer 1/2 (Mozzarella, Parmesan and Spinach) mixture
layer ~2 cups of tomato sauce
layer 1 cup of mozzarella
layer 4 lasagna noodles
layer second 1/2 (Mozzarella, Parmesan and Spinach) mixture
layer ~2 cups of tomato sauce
layer 1 cup of mozzarella
layer 4 lasagna noodles
layer ~2 cups of tomato meat sauce(or the rest of the sauce… maybe less than 2)
Layer with more mozzarella! ~ 3 cups of mozzarella
Top with 1/2 cup Parmesan
Place in oven for 45 mins or until cheese has browned a little.

Nutrition

Tomato Meat Sauce (Bolognese) FODMAP friendly

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4.50 from 2 votes

Tomato Meat Sauce (Bolognese) FODMAP friendly

Just add spaghetti and your done!

Prep Time5

Cook Time30

Course: Pantry

Cuisine: Italian

Keyword: sauce

Servings: people

Calories: 157kcal

Ingredients

1 tbsp Onion Infused Oil
1 tbsp Galic Infused Oil
1 pount Lean Ground beef
2 Red Bell Pepper must be Red! ~3 cups
1 156ml small can of tomato paste Kirland is the brand. It’s important!
1 796ml diced tomato Kirland is the brand. It’s important!
2 tbsp basil
3 tbsp oregano
salt & pepper to taste 3 shakes/grinds of both

Instructions

Add both oils
Fry ground beef. Cook beef on medium-high (7/10)
Break it up into small pieces. Every couple of minutes break it up with a flipper.

cut up red pepper while beef cooks (The easy way)

Cut the pepper in half
Rip out the core
Cut into small pieces, about the size of you biggest fingernail.
add red pepper to beef
add tomato paste to beef
reduce temp to medium (5/10)
cook tomato paste until it rusts. (Color should be orange not red ~4mins)
Add diced tomatoes. (I suggest that you blend diced tomatoes. I prefer that texture but you do whatever you want.)
reduce temp to low (1/10)
add oregano and basil
salt & pepper to taste. Seriously, add some, taste, add a little more if needed.
put a lid on it! put a spoon in and lid on. It splashes when it simmers…Spoon lets the steam escape.
simmer at least 15 minutes… it’s way better after 45 minutes!

Nutrition

FODMAP Coconut Pad Thai

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4.25 from 4 votes

FODMAP Coconut Pad Thai

This is a super yummy recipe that I’m really happy with. The FODMAP modifications to this recipe actually compliment the flavour really nicely.

Prep Time20

Cook Time20

Total Time40

Course: Main Course

Cuisine: Asian

Keyword: Thai

Servings: people

Calories: 709kcal

Ingredients

Sauce

1 can coconut milk (400ml) you want a can of it, as its thicker, don’t buy the stuff in a carton
1/3 cup nut butter (peanut, cashew, whatever you have) If your nut butter has high sugar content. (Skippy I'm calling you out!) do not add maple syrup.
1 tbsp soy sauce depending on your sensitivity you may want to go with gluten free soy sauce
1 tbsp fish sauce If you don’t have fish sauce you can sub in soy sauce but fish sauce is way better flavour
2 tbsp garlic infused oil
1/2 tbsp curry powder see our FODMAP recipe
1 tbsp maple syrup
1 lime
2 tbsp fresh basil fresh is always better but can sub dried if that’s all you have

Main Dish

3 breast boneless skinless chicken breast 3 medium breasts or 2 large ones (~16 ounces or 454g)
1 package Thinish rice noodles Use (~454g) of rice noodles
1 bell pepper
1 large bok choy
1/2 cup chopped nuts (cashew) cashew is the best, but really any unsulted nut can be thrown in to a blender and ‘chopped’
1/2 cup chopped fresh cilantro
2 limes cut into wedges Optional

Optional

1 tsp sriracha This is the green for most people.(1 tsp is a serving for 1 person) However if you don't know, are doing an elimination diet or are sensitive to fructose -> skip this ingredient. I love it but it works for me. Please skip it if you don't know about fructose bothering you.

Instructions

Pre-heat oven to 400f
pre-heat water up in a large both (big enough for noodles to fit in) This is totally optional, but it’s a lot quicker to re-boil water than try and bring it to a boil. I like to pre-heat water but really it’s up to you.
In a small sauce pot on low:
Add coconut milk, nut butter, soy sauce, fish sauce, curry powder, maple syrup, juice from one lime, fresh basil. Stir each time you start a new instruction from now on.
Quick Method: butterfly the chicken breasts. Lay breast flat, but your hand on top, turn knife level with counter and cut breast in half. You should end up with 2 wings of a raw chicken butterfly. (25min cook time)
Lazy Method: Don’t cut the chicken (40 min cook time)
Put chicken in oven, even if it’s not at 400f.
Quick Method: You want the chicken to cook for 25 mins. Ask your (google assistant or siri) to start a timer.
Lazy Method: You want the chicken to cook for 40 mins. Ask your (google assistant or siri) to start a timer.
Put chicken on a cooking sheet, and a couple shakes of salt and pepper
Turn off pre-heated water.
Cut up pepper in to bite size pieces
In a frying pan heat 1 tablespoon of garlic oil to medium-high (7/10)
Cut bok choy into bite size pieces
Cut green scallion tops up into small pieces (width of a pen)
Place bok choy & pepper into frying pan, cook for about 5mins.
Don’t forget to stir the coconut sauce!
Turn pre-heat water back on. Once it comes to a boil throw in the noodles. It only takes 7 mins to over cook most rice noodles so check if your’s are done after 4mins.
Drain noodles in the sink, using the lid of the pot or by using a strainer. Throw noodles back in the port. Immediately dress the noodles with a tables spoon of garlic oil. (Stir the oil into the noodles.)
Chicken should be ready. Pour the chicken juices into the sauce.
Chop up chicken into bite size pieces.

Assembly of dish

There are two options, the perfectionist way and the easy way.

Perfectionist assembly.

for each bowl:
Combined a serving(or a 4th) of all the ingredients and toss it in a medium bowl. If you have guests over ask them if that looks like enough for them.
Pour into a serving bowl, and top with salt and pepper. (Really essential it makes the dish a knock out.)
Bonus ( Server with additional lime slices)
Repeat 4 times. (You are personally serving everyone)
This gives the best even mixture and makes people really think you are a chef. I feel like this is the better way but depends if you are feeling frisky or lazy.

Easy assembly

Throw everything in 1 large pot, stir and server. This is easier but sometimes it can be harder to get a good mix of all of the ingredients in 1 bowl.
Bonus ( Server with additional lime slices)

Nutrition

Tomato meat sauce (bolognese)

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4.50 from 2 votes

Tomato Meat Sauce (Bolognese) FODMAP friendly

Just add spaghetti and your done!

Prep Time5

Cook Time30

Course: Pantry

Cuisine: Italian

Keyword: sauce

Servings: people

Calories: 157kcal

Ingredients

1 tbsp Onion Infused Oil
1 tbsp Galic Infused Oil
1 pount Lean Ground beef
2 Red Bell Pepper must be Red! ~3 cups
1 156ml small can of tomato paste Kirland is the brand. It’s important!
1 796ml diced tomato Kirland is the brand. It’s important!
2 tbsp basil
3 tbsp oregano
salt & pepper to taste 3 shakes/grinds of both

Instructions

Add both oils
Fry ground beef. Cook beef on medium-high (7/10)
Break it up into small pieces. Every couple of minutes break it up with a flipper.

cut up red pepper while beef cooks (The easy way)

Cut the pepper in half
Rip out the core
Cut into small pieces, about the size of you biggest fingernail.
add red pepper to beef
add tomato paste to beef
reduce temp to medium (5/10)
cook tomato paste until it rusts. (Color should be orange not red ~4mins)
Add diced tomatoes. (I suggest that you blend diced tomatoes. I prefer that texture but you do whatever you want.)
reduce temp to low (1/10)
add oregano and basil
salt & pepper to taste. Seriously, add some, taste, add a little more if needed.
put a lid on it! put a spoon in and lid on. It splashes when it simmers…Spoon lets the steam escape.
simmer at least 15 minutes… it’s way better after 45 minutes!

Nutrition

Maple Salmon Recipe

I loved this maple salmon recipe.. but I thought they needed an update to be low FODMAP and let’s face it not enough sauce. It was the best part. Here’s my interpretation of that recipe, and I think if you tastes both side by side, mine has the edge as it keeps it simple, but with a small twist really brings out the flavour, that makes this dish a standout. It’s great served with Quinoa and Broccoli.

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4.55 from 11 votes

Maple Salmon Recipe

Quick Salmon recipe, the reduction is to die for.

Prep Time5

Cook Time30

Total Time35

Course: Dinner

Cuisine: canadian

Keyword: easy, fish, maple, salmon, Supper

Servings: people

Calories: 342kcal

Ingredients

1/2 cup maple syrup
1/4 cup soy sauce (gluten free)
2 tbsp garlic infused oil
0.5 tap ground pepper
1 pound salmon
1/2 tsp Corn Starch optional

Instructions

Turn oven on to 400f, place dish you will cook salmon into the oven.
Mix maple syrup, soy sauce, garlic oil, salt & pepper together.
Once dish is hot remove from oven.
Pour a little bit of the maple mixture into the dish.
Place salmon into the dish
Pour remaining maple mixture over salmon
Cook for 20 mins.
Optional: If you are feeling frisky, turning the fish over after 10 mins. If you aren’t, do as the Beetles say “just let it ‘B'”. I like to let it be.
Remove salmon from baking dish.

Optional:

Speak out loud "You know I have an idea". (Claim the credit for coming up with the next steps… please I think it's a better show to pretend you just thought of it.)
Pour maple mixture from the baking dish into a sauce pot. Bring it to a mild boil, stirring constantly. (Optionally add 1/2 tsp of cornstarch to thicken, I like to thicken it, but it's up to your taste)
Reduce maple mixture by half. (Should take 3-4 minutes.)
Drizzle maple (goodness) reduction over fish. (Take all the credit for this idea, it’s the best part.)

Notes

You don’t have to wait for oven to hit 400f before placing the dish in the oven if the dish is hot. Just “throw it in”.

This is a great dish to serve with quinoa and broccoli.

You can totally do this ahead as a marinade. Make sauce, throw Salmon and sauce in a ziplock and leave it for at least 2 hours. Remove fish from ziplock and toss into the oven as recipe directs you to but here’s where things change do not add any sauce into the heated baking dish. Instead keep the marinade to reduce in the sauce pan. This allows you to reduce the sauce while salmon is cooking, and really amps up the flavour.

Nutrition