Low FODMAP Easy Chilaquiles Rojos with Chicken

Chilaquiles is a dish with Aztec roots. The word chilaquiles derives from an ancient word in the Aztec Nahuatl language meaning “chilis and greens.” Over time the dish has evolved into many forms, including Chilaquiles Rojos, which is made with red chili sauce over tortilla chips. The dish seems to have originated as a delicious way to use up stale tortillas and whatever else was leftover.

These days chilaquiles are often served topped with eggs, beef or chicken. It really depends on the region and the cook. This simplified, low FODMAP version uses common supermarket spices and is topped with sautéed chicken. Topping with fried eggs instead of chicken makes a fantastic breakfast.

Please note that chili powder usually contains small quantities of garlic powder and onion powder. Low FODMAPers can either replace the chili powder with more paprika, or use chili powder that does not contain garlic and onion. You can find brands that do not contain garlic/onions by searching online. Some grocery stores carry Mexican-brand (like Los Chileros) specialized single-chili powders that do not contain garlic.

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Low FODMAP Easy Chilaquiles Rojos with Chicken

Makes 4 servings.

Ingredients

• 1-1/3 lbs boneless skinless chicken breast (4 pieces)
• 3-1/2 tbsp paprika
• 2-1/2 tbsp low FODMAP chili powder
• 1/2 tsp cayenne (optional)
• 1/4 tsp ground cumin
• 1 tsp cane sugar (optional)
• 1/2 tsp sea salt, divided
• 2 tbsp avocado oil or other neutral oil
• 3 tbsp sweet rice flour
• 1 tbsp garlic infused olive oil
• 3 cups low FODMAP chicken broth
• 1/4 tsp ground black pepper
• 1/2 lb tortilla chips
• 3/4 cup crumbled feta cheese
• 3-4 scallions, shredded or cut into curls
• 1/2 cup lactose free sour cream, for serving (optional)
• 1/2 cup cilantro, chopped (optional)

Instructions

1. In a small bowl combine the paprika, chili powder, cayenne, cumin, sugar and 1/4 teaspoon of the salt.
2. In a large sauce pan, heat the avocado oil over medium low heat. Add the sweet rice flour and cook, whisking, for about two minutes. Add the paprika and the chili powder mixture. Slowly add the broth, whisking until smooth. Bring to a simmer. Cover and continue to simmer until thick enough to coat a spoon – about 25 minutes.
3. Meanwhile, in a large frying pan heat the garlic-infused olive oil over medium high heat. Season the chicken with the remaining 1/4 teaspoon of salt and pepper and cook until browned and just done, about five minutes per side. Remove the chicken from the pan and let it rest for five minutes. Cut crosswise into slices. Pour any remaining juices from the chicken pan into the chili sauce and stir in.
4. Add the tortilla chips to the chili sauce and cook, stirring gently, until the chips are soft but not falling apart – about two minutes. Plate the chilaquiles and top with the feta, sour cream, scallion, cilantro and chicken slices.

Low FODMAP Chicken Shogayaki (生姜焼き)

Shogayaki is rumored to have originated in Ginza, a neighborhood in Tokyo, some time in the 1940s. It was a dish meant to be prepared quickly and in large quantities. Typically made with various cuts of pork, it’s the second most popular dish in Japan. (Tonkatsu is #1). Shoga (生姜) means ginger and yaki (焼き) means grill or fry – an accurate description of this gingery, often-sweet dish flavored with mirin and soy sauce. Traditionally it was made with lots of onions, but they are not a requisite part of the dish these days.

Today there are countless variations of this dish, including some made with other meats. Regardless of what the specific ingredients are, shogayaki is always quick and easy to make. For my version I chose to use chicken thighs since I almost always have some on hand. Chicken breast would work equally well if that is your preference. You can leave out the sugar if you prefer a more savory dish. Shogayaki is almost always accompanied by undressed shredded cabbage, which helps cleanse the palette between bites of meat. Serve with hot Japanese rice.

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Low FODMAP Chicken Shogayaki (生姜焼き)

Makes 4 servings.

Ingredients

• 1 lb boneless skinless chicken thighs, thinly sliced
• 1 tbsp avocado oil or other neutral oil
• 2 tsp ginger, finely grated
• 2 tbsp mirin
• 3 tbsp Japanese soy sauce
• 1-2 tsp cane sugar
• 2 cups finely shredded cabbage for serving
• hot Japanese rice for serving

Instructions

1. Combine grated ginger, mirin, soy sauce and sugar in a small bowl to create the sauce. Set aside.
2. Heat a cast iron skillet over high heat. Add the oil. When it is hot, add the chicken and cook until it is no longer pink. Add the sauce and continue to cook until sauce is thickened, 4-5 minutes.
3. Remove from heat, divide into four portions and serve alongside hot white rice and shredded cabbage.

Low FODMAP Golden Rice Pilaf

This simple seasoned rice makes a nice accompaniment to Middle Eastern and Mediterranean dishes and even some American dishes. It goes particularly well with roasted or pan-seared meats and fish.

Made in a rice cooker, it could not be easier.

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Low FODMAP Golden Rice Pilaf

Makes 2.75-3 cups cooked rice.

Ingredients

• 1 cup uncooked basmati rice
• 1 cup prepared low FODMAP chicken broth
• 1 tbsp butter, melted
• 1/4 tsp turmeric
• 1/8 tsp cumin
• 1/4 cup pine nuts (optional)
• 1-2 tbsp fresh parsley, chopped (optional)

Instructions

1. Rinse the rice in several changes of water. Drain. Ideally the rice should be a bit wet when it goes into the rice cooker.
2. Add the rice, broth, butter, turmeric and cumin to the rice cooker. Gently stir. Follow the directions for your rice cooker.
3. While the rice cooks, lightly toast the pine nuts. Place the nuts in a dry skillet (no oil) over medium heat. Cook, shaking the pan and stirring often until the nuts are fragrant. It should take about 3 minutes. Do not walk away from the pan at any point. Pine nuts are very easy to burn.
4. When the rice is finished cooking, stir in the toasted pine nuts and 1 tbsp parsley. Fluff the rice. Use the remaining parsley as garnish. Serve immediately.

Low FODMAP Cucumber-Radish Salad with Mint & Feta

This easy yet refreshing salad is great served alongside Middle Eastern and Mediterranean entrees like Pan-Seared Lamb Chops with Moroccan Spices. It is at it’s best when freshly made so it should be the last thing assembled for a meal.

Scallions for this dish should be cut into long slender pieces. This can be done easily with an Asian scallion splitting tool. If you don’t have one, you can cut the scallions with a knife into curls. The mint is chiffonade cut, which may sound intimidating but is, in fact, very easy.

Monash recommends limiting portions of cumber to under a half cup so keep an eye on portion size.

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Low FODMAP Cucumber-Radish Salad with Mint & Feta

Makes 4 servings

Ingredients

• 1 English cucumber (or approximately 1lb Persian cucumbers), thinly sliced
• 2-3 scallions, shredded or cut into curls (green parts only)
• 3-4 red radishes, thinly sliced
• 10 tender mint leaves, chiffonade cut
• 2 tsp white wine vinegar or lemon juice
• 1 tbsp olive oil
• 1/4 tsp sea salt, more to taste
• tsp ground black pepper, more to taste
• 1/3 cup feta cheese crumbles

Instructions

1. In a medium mixing bowl, gently toss together the cucumbers, scallions, radishes, mint and vinegar.
2. Immediately before serving drizzle with olive oil. Add salt and pepper then toss to coat. Place on serving dish and top with feta cheese.

Low FODMAP Cheesy Bacon Potato Bake

Sometimes comfort food is where it’s at. This simple dish of cheese and bacon topped roasted potatoes is homey and satisfying. Though this dish is more of a side dish, I have been known to eat it as a main course. (Accompanied by a vegetable of course.) It is best served immediately from the oven and all in one sitting so that the cheese is melted. Add more cheese if reheating.

Did you know that bacon can be cooked in the oven? If you wish to skip frying, line a baking tray with parchment, then place the bacon side-by-side on the tray. Bake for 10-20 minutes at 400F. Start checking on the bacon around 10 minutes and watch closely until the desired crispness is reached. If baking bacon at the same time as the potatoes, be sure the bacon is above the casserole as it splatters and can get grease on it.

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Low FODMAP Cheesy Bacon Potato Bake

Makes ~6 servings.

Ingredients

• 2.5 pounds Yukon gold potatoes, cut into bite-sized chunks
• 8 oz shredded cheddar cheese or Mexican cheese blend
• 4 slices uncured sugar free bacon, cooked and crumbled
• 3-4 scallions, chopped (green parts only)
• 2 teaspoons garlic-infused olive oil
• 1/8 tsp sea salt
• 1/4 tsp freshly ground black pepper
• 1/2 tsp paprika

Instructions

1. Preheat oven to 400F. Grease a casserole dish with butter or oil.
2. Add potatoes, salt, pepper and paprika to a large mixing bowl. Drizzle with olive oil and toss until potatoes are well coated. Pour potato mixture into a casserole dish. Potatoes should be in a single layer or close to it.
3. Bake for 30-40 minutes, until potatoes are fork tender. Remove potatoes from oven and sprinkle with the cheese. Return dish to oven. Broil for about 5-7 minutes, until cheese is melted and bubbly. Remove from oven and top with bacon crumbles and scallions.

Low FODMAP Pan-Seared Lamb Shoulder Chops with Moroccan Spices

Lamb shoulder chops are easy to prepare and cook in about 10-15 minutes, making them a great low effort choice for dinner. A Moroccan spice dry rub can elevate this simple cut of meat into an extraordinarily fragrant and impressive low FODMAP dish. Serve these chops alongside rice pilaf and a vegetable for a complete meal.

Not only are lamb shoulder chops juicy and flavorful, they also tend to be an economical way to enjoy lamb. They are a fatty cut, which is something many of us with digestive issues need to pay attention to since high fat meals can upset sensitive stomachs. The fat is important during cooking, but any fatty bits that make it to your plate should be discarded.

This recipe makes about 2 tbsp + 2 tsp of dry rub, which is more than you will probably need for 2 lamb shoulder chops. (I use about 1 tsp of dry rub on each side of the chop, so 2 tsp total per chop.) You can save the remaining dry rub in a small airtight container for use on more chops or for use in lamb or beef kofta.

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Low FODMAP Pan-Seared Lamb Shoulder Chops with Moroccan Spices

Makes 2 servings.

Ingredients

• 2 lamb shoulder chops (3/4 lb – 1 lb each)
• 1 tbsp garlic-infused olive oil
• 1 tbsp ground cumin
• 1.5 tsp paprika
• 1.5 tsp ground coriander
• 1/4 tsp sea salt
• 1/2 tsp ground black pepper
• 1/2 tsp cinnamon
• 1/2 tsp allspice
• 1/8 tsp ground cloves

Instructions

1. Create the dry rub by adding the cumin, paprika, coriander, salt, pepper, cinnamon, allspice and cloves to a small container with a tight fitting lid. (An empty spice bottle works great.) Shake to combine.
2. Heat a large cast iron skillet over medium-high heat. While waiting for the pan to get hot, pat the lamb chops dry with paper towels and season them well with the dry rub – about 1 tsp per side of each chop.
3. Add the garlic-infused olive oil to the pan. Once the oil is hot, almost to the point of smoking, carefully place the seasoned lamb chops in the pan. Sear the first side of the lamb for 5 minutes, then flip and sear the other side for an additional 4-5 minutes. This should produce a medium-rare chop (125°F internal temperature) with a nice seared crust on both sides. If you prefer a less rare chop, continue cooking, checking for doneness with a meat thermometer.
4. Once the chops have reached the doneness you prefer, place them on a cutting board or large plate and loosely drape aluminum foil over the top. Allow them to rest for 5 minutes before serving.

Low FODMAP Chicken Speidies

Chicken Speidie

What is a speidie you ask? A speidie is a special Italian-American sandwich originating in the Binghamton area (Broome County) of upstate New York. Speidie is short for the Italian word speidini, which means skewer. The original speidie was made with grilled marinated cubes of lamb on a skewer, served unadorned on griddled Italian bread or an Italian roll. However these days you’ll find a variety of meats used. By far the most popular in recent years is chicken.

For the best results, it’s necessary to marinate the chicken for 24 hours. This will produce the juicy, flavorful meat that doesn’t need sauce. Thighs tend to come out juicier, but you can use breast meat as well. If you can’t find low FODMAP Italian bread, any soft low FODMAP roll or bread should make a decent stand in. Just make sure to lightly toast, grill or griddle it no matter what you use. A light coating of garlic-infused olive oil before grilling gives a nice flavor.

Ready to go on the bread!

Can’t find dried mint? It’s ok to leave it out but it’s much better with. You can make your own by suspending a small bundle of mint sprigs upside down and allowing it to dry. Depending on the weather this can take a few days to a week. Crumble died mint leaves into a jar with a tight lid. Don’t leave any large pieces. Use as you would any dried herb.

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Low FODMAP Chicken Speidies

Makes ~4 servings

Ingredients

• 1 lb boneless skinless chicken thighs, cut into 1” chunks
• 1⁄3 cup garlic-infused olive oil
• 1⁄4 cup lemon juice
• 1⁄4 cup apple cider vinegar
• 1 tbsp dried parsley
• 1 tbsp dried basil
• 1/2 tsp dried oregano
• 1/2 tsp dried mint
• 1/2 tsp sea salt
• 1/2 tsp black pepper
• 4 large slices of low FODMAP Italian bread

Instructions

1. In a mixing bowl with a lid, whisk together the olive oil, lemon juice, apple cider vinegar, herbs, salt and pepper to create the marinade. Add chicken to marinade and toss until well coated. Cover and refrigerate overnight or up to 24 hours.
2. Preheat broiler. Set rack so that it is about 6” from heating element.
3. Thread approximately one thigh’s worth of marinated chicken cubes onto a metal skewer or pre-soaked bamboo skewer. (It’s ok to make smaller skewers to fit your bread if necessary.) Don’t pack the raw chicken onto the skewers too tightly as it may not cook properly. Rest skewers on the edges of a broiler-safe pan so the meat is suspended above the pan and any juices are caught. Broil with the oven door open for about 10 minutes or until chicken is fully cooked. Alternatively, you can grill the chicken skewers on a barbecue – about 3-4 minutes for each side.
4. Lightly griddle, grill or toast a slice of Italian bread. Place a skewer on the bread, grip the meat firmly with the bread and pull out skewer to form a sandwich. Repeat with the rest of the skewers and bread slices. Serve immediately.

Low FODMAP Cheeseburger Casserole

Cheeseburger Casserole is one of my favorite comfort food recipes. It comes together in just 30 minutes and it’s tastier than you might think. Like a regular burger, customize it as you like. I usually use a blend of cheddar and Monterey Jack cheese, but any low FODMAP cheese could work. Use crumbled bacon and blue cheese to make a classic blue cheese bacon burger casserole. Try a feta burger casserole and top with oregano, fresh slices of cucumber and tomato. There are lots of great variations to explore.

Topped with lots of veggies

As written this recipe contains some ingredients that are not necessarily low FODMAP. In particular ketchup and dill pickles can be problematic. Most supermarket dill pickles contain garlic in the brine, however I have found that when consumed in small quantities they do not bother me. If you are worried about them, you can make your own low FODMAP pickles or leave them out. As for ketchup, Monash appears to have only tested ketchup sweetened with sucrose or high fructose corn syrup. Both are not recommended. Luckily low FODMAP ketchup is available online as are recipes if you want to make your own. I’ve had success with cane sugar sweetened ketchup in small quantities. (There’s only around 1/2 tsp of ketchup per serving, which is not much at all.) Everyone is different. Find the solution that works for you.

Cheeseburger Casserole can be made low carb or not. Both ways are satisfying. If using rice, no change in cooking time is necessary. I usually make mine with rice since it makes a decent stand in for a bun, but it’s great without. Using rice adds about 2 more portions (making ~8 servings total.)

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Low FODMAP Cheeseburger Casserole

Makes ~6 servings

Ingredients

• 2 lbs ground beef
• 1/2 tsp sea salt
• 1/4 cup mayonnaise
• 1/4 tsp black pepper
• 1/4 cup low FODMAP ketchup
• 2 tbsp Worcestershire sauce
• 1 bunch scallions, chopped, divided (green parts only)
• 1 ½ cup shredded cheese, divided (about 6 oz)
• 1 tbsp garlic-infused olive oil
• 1 tbsp yellow mustard
• dill pickle slices, chopped (optional)
• tomatoes, chopped
• lettuce, shredded
• bacon, cooked and crumbled (optional)
• leftover cooked white rice (optional)

Instructions

1. Preheat oven to 400°F. Grease a 2-quart baking dish with garlic-infused olive oil or other fat of your choice. If using rice, add about 1/2” of rice to the baking dish in an even layer. Set aside.
2. Heat a cast iron skillet over medium-high heat. Add beef. Cook, breaking up the beef, until browned. Drain the grease from the pan. Stir in the black pepper, half the scallions and salt. Allow to cook for a few minutes while stirring.
3. Remove skillet from heat. Stir in the ketchup, mayonnaise, mustard, Worcestershire sauce and half the cheese until thoroughly combined. (It’s ok if the cheese does not melt immediately. )
4. Transfer the mixture in an even layer to the prepared baking dish. Top with the remaining cheese. Bake until the cheese is melted and the casserole is heated through, about 15 minutes.
5. Portion onto plates and top each with lettuce, tomatoes, pickles, reserved scallions and bacon if using. Serve immediately, while the cheese is still gooey.

Hot bubbling cheese

Low FODMAP Clam & Noodle Stir Fry

This fusion recipe takes advantage of all those Asian pantry staples hanging out in your kitchen – noodles, soy sauce, hoisin and oyster sauce. Canned clams serve as protein for this quick and easy meal. (You can of course use fresh clams if you prefer.) Be sure to get the noodles soaking before starting anything else as they will take a little while to soften.

For this recipe I use A Taste of Thai rice fettuccine. There are 8 servings (16 oz) in each package. It can be a little tricky to portion without a kitchen scale, but it can be done by carefully eyeballing it. If using a kitchen scale, allow 2oz dry fettuccine noodles per serving.

Please note that soy sauce, hoisin sauce and oyster sauce are not low FODMAP foods. According to Monash most folks can tolerate up to 2 tbsp soy sauce, 1 tbsp of hoisin sauce and 1 tbsp of oyster sauce. It is advised to adhere to your portion size accordingly.

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Low FODMAP Clam & Noodle Stir Fry

Makes 2 servings.

Ingredients

• 1-6.5 oz can of clams, drained
• 2 portions of uncooked rice fettuccine
• ¼ cup scallions, sliced (green parts only)
• 2 tsp soy sauce
• 1 tsp hoisin sauce
• 2 tbsp oyster sauce
• 2 tablespoons avocado oil (or other high smoke point neutral oil)
• ½ tsp garlic infused olive oil
• sea salt
• black pepper
• sesame oil (optional)
• 1-2 more sliced fresh scallions for serving

Instructions

1. Soak 2 portions of rice fettuccine for stir frying as directed on package. Drain and set aside.
2. Heat the avocado oil in a wok or cast iron skillet over high heat. Add the clams and the scallions. Season with a pinch of salt and a few cracks of pepper and cook until clams are heated through. Add the soy sauce, hoisin sauce, oyster sauce and garlic-infused oil. Toss.
3. Add the noodles to the pan and toss again. Stir fry just until the noodles are heated through. Remove from heat and divide into 2 portions. Drizzle a little sesame oil over the noodles (if using), top with fresh scallions and serve.

Low FODMAP Asian-Style Stir-Fried Cabbage

Easy, fast and delicious! This basic veggie side dish goes with a range of Asian main courses, from Char Siu Chicken to Teriyaki. It takes about 10 minutes to prepare from start to finish.

Unfortunately cabbage does contain some FODMAPs. According to Monash, a serving of 3/4 cup of cabbage is tolerated by most so be sure not to overdo it.

Makes 6-8 side servings

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Low FODMAP Asian-Style Stir-Fried Cabbage

Ingredients

• 2 tablespoons avocado oil (or other neutral oil)
• 1 tablespoon minced ginger
• 1 2-pound green cabbage, quartered, cored, thinly sliced
• 6 green onions, chopped (green parts only)
• 1 tbsp sesame oil
• sea salt
• white pepper

Instructions

1. Heat a cast iron skillet over medium-high heat. Add oil and when it shimmers, add ginger and stir 30 seconds. Add half of the cabbage and stir until wilted, about 4 minutes. Add remaining cabbage, green onions, and sesame oil. Toss and cook until all of the cabbage is tender crisp, about 4 minutes. Season to taste with salt and pepper. Serve immediately.