Mexican style Chicken - rice optional (Low FODMAP)

Makes 4 servings

Ingredients

• chicken breasts (500-600grams)
• Salsa (My salsa recipe is here)
• grated cheddar cheese for topping
• 1 tbsp olive oil
• 1 tsp garlic (leave out if needed)
• 1 tsp chili powder (optional if using my salsa)
• 1 tsp basil
• 1 tsp oregano
• 1/2 diced green bell pepper
• 1/2 diced red bell pepper
• 1 tsp lime juice
• Salt and pepper

• Mexican Rice for serving

Directions

1. Cut chicken into thick strips.
2. Combine salsa, oil, garlic, chili powder, basil, oregano, lime juice, peppers in a bowl.
3. Place the chicken in the mixture, cover and marinate in the fridge 8 hours or overnight (I only had it in for 2 hours and it was good, not sure how much 8 hours would affect the flavours)
4. Put chicken mixture in aluminum foil boats 
5. Add some marinade and seal boat/pocket
6. Cook for approximately 30 minutes at 175°C.
7. Top with grated cheddar and serve.

Simplified Mexican Rice (LOW FODMAP)

Original at: Mexican Rice @ food.com

Total Time: 55 mins
Prep Time: 20 mins
Cook Time: 35 mins

Ingredients

• 1 can of diced tomatoes
• 2 or 3 spring onions (lower half, without most of the green part)
• 2 cups long grain white rice
• 1/3 cup canola oil (I used half vegetable-half coconut oil, use garlic oil if no garlic can be used)
• 4 minced garlic cloves (leave out if necessary)
• 2 cups chicken broth
• 1.5 teaspoons salt
• 1/2 cup fresh corriander (cilantro) minced, or a tbsp dried

Directions

1. Preheat oven to 175C.
2. Process tomato and onion in a blender until smooth. 
3. Place rice in a fine mesh strainer and rinse under cold running water until water runs clear - about 1.5 minutes. Shake rice vigorously to remove excess water. 
4. Heat oil in Dutch oven with tight fitting lid over low-medium heat about 2 minutes. 
5. Drop a few rice grains in and if they sizzle then it is ready.
6. Add rice and fry stirring until rice is light golden and translucent, about 6 minutes. Be careful that the oil doesn't get too hot too fast or the oil will splatter.
7. Reduce heat to medium, add garlic and 2 minced jalapenos and cook while stirring, for 1.5 minutes.
8. Stir in broth, pureed mixture, and salt.
9. Increase heat to medium high, and bring to a boil.
10. Cover pan and transfer to oven to bake for 15 minutes.
11. Stir well then cook for a further 15 minutes.
12. Stir in coriander and serve.

Low FODMAP Salsa

Simplified FODMAP Free Salsa 

Original: FODMAP Free Salsa by Sue Daoulas @ fodmapliving.com

Prep time:  18 mins

Cook time:  2 mins

Total time:  20 mins

Serves: 8

 

Salsa without onion or garlic! Now FODMAP free dieters can enjoy chips and salsa with the easy to make recipe! Just in time for the football game!

Ingredients

• ¼ cup fresh chives, chopped
• 3 spring onions — green part only, diced
• 1/8 cup dried parsley
• 1/8 cup fresh coriander (cilantro), chopped (optional)
• 1 can diced tomatoes (400g)
• 1 teaspoon lime juice (about half a small lime)
• 1 teaspoon chili powder
• 1 teaspoon salt
• ½ teaspoon coarse ground pepper
  

Instructions

1. In medium bowl, mix together chili powder, parsley, salt & pepper.
2. Chop cilantro and add to seasonings.
3. Dice green onions, chives, red peppers and add to seasonings.
4. Pour in diced tomatoes, including the liquid.
5. Add the lime juice.
6. Mix well.
7. Refrigerate in an air tight container for at least 2 hours for the flavors to combine. The flavor will get stronger the longer it sits!
8. Makes approximately 2 ½ cups salsa.

Low FODMAP pasta sauce

Mirrored fromThe Healthy Diva. That site is down and I don't know if it is coming back up so I grabbed it from The Wayback Machine

Prep Time: 15 mins            Cooking time: 1 hour
Serves 6
Ingredients

• 2 tbsp garlic infused olive oil
• 500g lean mince beef
• 1 bunch chives, finely shopped
• 1 large carrot, grated
• 1 large zucchini, grated
• 1 stalk celery, finely chopped
• 1 tsp dried oregano
• 1 tsp dried basil
• ½ tsp marjoram
• Pinch of thyme
• Pinch of chilli flakes (optional)
• 500g jar tomato passata with basil (check label to make sure no onion or garlic)
• 2 x 400g cans Italian tomatoes in juice (No added salt/sugar variety)
• Sea salt & cracked pepper to taste
• Gluten free spaghetti/pasta to serve

Method

1. Heat 1 tbsp garlic infused olive oil in a pan over medium meat.  Add beef mince, and cook for several minutes until brown.  Remove from pan and set aside.
2. Heat remaining olive oil in pan and add chives, carrot, zucchini and celery.  Cook for 5 – 6 minutes until fragrant.  Add remaining spices and cook for 2 minutes.
3. Add tomato passata, canned tomatoes, and beef pack into pan.  Season with salt and pepper and bring to a simmer.
4. Reduce heat, cover with a lid, and let sauce cook on low for 30 minutes.
5. Turn off heat and let sauce sit at room temperature until ready to serve.
6. To serve: Reheat sauce over low heat, stirring occasionally. Cook gluten free pasta according to package directions, top with sauce and serve with a big green salad.