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 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.

Low FODMAP Easiest Hot Ham & Cheese

On low spoon days it can be really nice to have a hot meal, but hot meals are often taxing to make. Fortunately this low spoons hot meal requires no chopping, no standing over a stove and takes under 10 minutes to prepare. Make as many or as few as fits your appetite, but Monash recommends up to 3 corn tortillas per meal.

I use black forrest ham as I found a brand with no high FODMAP ingredients, but you can use whatever type of low FODMAP ham you wish. Even thin slices of home-baked ham work.

Customize this recipe as you like. Add thinly sliced tomato if you like. Use different low FODMAP cheese. A little Dijon mustard spread on the tortilla could add some spice. You could even swap out the ham for turkey or roast beef. Just don’t overfill the tortillas. Too much and hot cheese will ooze everywhere when you take a bite. Make sure to allow to cool a bit before eating so the cheese doesn’t burn your mouth.

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Low FODMAP Easiest Hot Ham & Cheese

Makes 1 serving.

Ingredients

• 3 corn tortillas
• 3 slices of deli ham
• shredded cheddar or Mexican blend cheese

Instructions

1. Preheat oven or toaster oven to 425.
2. Place tortillas on a lined baking sheet. Center a slice of ham on each tortilla. Top with shredded cheese to taste.
3. Move oven rack to the highest position and bake until cheese is completely melted and just starting to brown – about 3-6 minutes depending on your oven.
4. Remove from oven. Transfer to a plate using tongs or a spatula. Fold tortilla in half. Allow to stand for 1-2 minutes then serve.

All cheese is melted with just a little brown. It’s ready to be folded.

Ready to eat! Don’t burn yourself.

Low FODMAP Egyptian Inspired Chicken & Rice Soup

Fragrant Egyptian lentil soup (shorbet ads) is flavored with cumin, turmeric and coriander. I borrowed this delicious spice combo for use in chicken and rice soup. The result is a flavorful, warming meal packed with nutrients.

Because the rice is boiled in the soup, it is at its peak flavor when served right away. If you plan on having leftovers or making the soup ahead of time, consider making rice separately and adding it when serving. (Rice tends to absorb the broth and dilute flavors as it does.)

For this recipe I prefer to use a whole 1-pound Cornish hen, cut into four pieces. It provides a lot of flavor and the skin is so delicate it can be left in the soup. However bone-in chicken thighs or drumsticks work great. You can make it easier on yourself by using boneless skinless chicken, but there will be a small sacrifice of flavor.

Unfortunately I don’t consider this recipe to be a ‘low spoons’ recipe. There’s a lot of peeling, chopping, mashing and shredding. It can feel pretty labor intensive. However if you are having an energetic day, it’s worth trying. It’s just that tasty.

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Low FODMAP Egyptian Inspired Chicken & Rice Soup

Makes 6-8 servings

Ingredients

• 1 lb chicken bone-in chicken parts or 1 Cornish hen, cut into quarters
• 4 cups water
• 4 cups prepared low FODMAP chicken broth
• 1 tbsp olive oil
• 1 tbsp garlic infused olive oil
• 1/3 cup long grain rice, (uncooked) such as basmati or jasmine, rinsed well
• 1 bunch scallions, chopped (green parts only)
• 2 medium-sized carrots, peeled & cut into coins
• 1 large Yukon gold potato, peeled & finely chopped
• 1/4-1/2 cup tomatoes, chopped
• 1 tbsp ground cumin
• 1 tbsp ground turmeric
• 1.5 tsp ground coriander
• Lemon wedges for serving (optional)
• Fresh parsley, chopped (optional)
• Ground sumac (optional)

Instructions

1. Heat a large soup pot over medium high heat. Add the olive oil and the garlic infused olive oil. When it shimmers, add the carrot and potato, and sauté until softened, about 6-7 minutes.
2. Add chicken parts, water and broth. Bring to simmer and cook for 15 minutes.
3. Add rice and tomatoes. Bring to a boil, skimming off any foam that rises to the top. Reduce heat to medium-low and cook uncovered for 15 minutes.
4. Add tomatoes, scallions, cumin, turmeric and coriander. Simmer for 10-15 minutes, or until rice is tender and chicken is cooked through.
5. Remove chicken from the soup. Shred or chop the meat, discarding any bones or cartilage. Using a potato ricer, gently mash the potato and rice so the soup becomes thickened. Return the shredded chicken to the soup, stir thoroughly, then remove from heat.
6. Ladle into bowls and top with parsley and a sprinkle of sumac. Serve with lemon wedges.

Low FODMAP GF Meatballs in Marinara

These simple stovetop meatballs are gluten-free delights! Grated (powdered) cheese stands in for breadcrumbs and adds a ton of flavor. They’re less messy to make since they don’t contain egg. Boiling in water instead of baking helps keep the meatballs from becoming heavy. It also allows much of the fat to bubble out, making them easier to digest. (You can bake them of course if that’s easier for you. 400F for 15 minutes.)

Compared to the average Italian meatball, these are on the small side. Smaller meatballs cook more quickly and allow for a greater ratio of sauce to meat. Be conscious of portion size regarding the sauce. (The Monash app recommends up to 2 tablespoons of tomato paste per serving.) If serving without sauce, the meatballs are very low in FODMAPs and can be eaten in greater quantities.

Pair these meatballs with a salad to make a meal or serve as an appetizer.

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Low FODMAP GF Meatballs in Marinara

Makes 4 servings of 6 (24 meatballs)

Ingredients: Meatballs

• 1 lb. ground beef
• ¼ teaspoon black pepper
• 1 teaspoon garlic-infused olive oil
• ¼ cup grated Parmesan cheese (not shredded cheese)

Instructions: Meatballs

1. Bring a large pot of water to a boil over high heat.
2. Add all meatball ingredients to a mixing bowl. Use your hands to mix until evenly combined.
3. Shape the mixture into a log, divide it into 6 equal portions, then divide each portion into 4 to make 24 small meatballs. Place raw meatballs on a plate or tray as you go.
4. Once the meatballs are ready, use a slotted spoon to carefully drop them 1-2 at a time into the boiling pot. Reduce heat and simmer for 15 minutes. Remove from water and set aside until sauce is ready.

Ingredients: Marinara

• 3/4 cup water
• 1/2 cup tomato paste (4 oz)
• 1 tbsp garlic infused olive oil
• 1 tsp oregano
• 1/2 tsp black pepper
• chopped fresh parsley (optional)
• grated Parmesan for serving (optional)

1. While the meatballs are boiling, combine all sauce ingredients in a medium sauce pan. Bring sauce to a simmer. Stirring occasionally, allow to simmer for about 15 minutes or until at desired consistency.

Assembly

• Add meatballs to sauce, gently stir to combine, and simmer together for 5 minutes. Divide meatballs and sauce into 4 bowls and top with grated Parmesan and fresh parsley. Serve.

Low FODMAP TexMex Seasoned Ground Beef

Seasoned ground beef has all kinds of applications. From taco filling to salad topping to quiche ingredient, ground beef provides protein and flavor to whatever you’re making. Make a full pound and use it for a week of meals. Make School Lunch Tacos. Add it to Queso. Put it in Breakfast Tacos or Pan Fried Tacos.

Please note that regular supermarket chili powder often contains small quantities of garlic and onion. Low FODMAPers can keep portion sizes very small, replace the chili powder with 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.

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Low FODMAP TexMex Seasoned Ground Beef

Makes 1 lb.

Ingredients

• 1 lb ground beef
• 1 tbsp garlic-infused olive oil
• 1 bunch scallions, sliced (green parts only, optional)
• 1 tbsp chili powder (optional, see above for info)
• 2 tsp ground cumin
• 1 tsp paprika
• 1 tsp coriander
• 1 tsp black pepper
• 1/4 tsp oregano
• 1/8 tsp sea salt
• 1 tsp cornstarch
• 1 pack low FODMAP beef broth concentrate
• 1/2 cup water plus 2 tbsp water, divided

Instructions

1. Heat a cast iron skillet over medium-high heat. Add the ground beef and 2 tbsp water. Cook the beef, stirring and breaking up the meat, for 5-6 minutes. Pour off excess fat and water. Stir in garlic-infused olive oil and cook for another minute.
2. Add the chili powder, cumin, paprika, coriander, pepper, oregano, salt, cornstarch and scallions. Stir until well combined. Add the water and broth concentrate, stir, bring to a simmer and cook uncovered until thickened, about 4-5 minutes.

Low FODMAP Fast Food-Style ‘Bean Burrito’

Here’s the thing about this recipe: it contains no beans and is not, in fact, a burrito. Instead it’s named this way for it’s similarity to the flavor and texture of a Taco Bell style bean burrito. Unfortunately corn tortillas don’t fold into burritos easily without tearing so we’ve settled for a taco-shaped ‘burrito’.

There was a lot to replace to get this right – the beans, flour tortilla, onions and taco sauce are all high FODMAP items. However I think once you try my version, you’ll be surprised how close you can get with low FODMAP substitutes. Pap, a mash of potato and cornmeal, is a convincing stand in for the texture of beans. Make it with stoneground cornmeal for a lightly textured bean substitute.

These can be made in a microwave, oven or toaster oven. As corn is not low FODMAP, limit individual servings to just 2 ‘burritos’.

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Low FODMAP Fast Food-Style ‘Bean Burrito’

Ingredients

• taco-sized gluten-free corn tortillas
• shredded Mexican cheese blend
• potato pap made with stoneground cornmeal, warm
• low FODMAP taco sauce
• scallions, chopped (green parts only)

Instructions

1. Melt the cheese onto the tortillas:
   • Oven or toaster oven: Place tortillas on a foil-lined baking sheet. Top with shredded cheese. Broil until the cheese has melted complexity but has not started to brown.
   • Microwave: Place tortillas on a plate lined with a paper towel. Top with shredded cheese. Cover and microwave until the cheese has melted.
2. While still hot, top with a about 2 tablespoons of pap, two teaspoons of hot sauce and a generous handful of scallions. Fold tortilla in half to make a taco. Serve immediately.

Low FODMAP Kabishi (South African Cabbage Stew)

Makes 2-3 servings

Kabishi is a simple South African stew of cabbage, bell pepper and onion. After a few minutes of sauté, the vegetables simmer in a tomato gravy flavored with curry and garam masala. Traditionally Kabishi would be served with dry pap, a type of stiff cornmeal porridge. However you can serve it with potato pap, rice, polenta or mashed potatoes – anything that would be good at soaking up the tomato gravy.

Kabishi makes a humble but filling meal when served with a starch. Ground beef can be added to make it more substantial. Kabishi can also be served as a side dish.

This recipe as written calls for beef broth so it is not vegetarian, however if you can find low FODMAP vegetable broth to use instead, it would be both vegetarian and vegan.

Ingredients

• 1/4 head cabbage, finely chopped
• 4-5 scallions, finely chopped (green parts only)
• 1/4 bell pepper, finely chopped
• 1 tbsp olive oil
• 1 tsp low FODMAP curry powder
• 1 tsp garlic-free garam masala
• 2 tbsp tomato paste
• 1/2 cup water
• 1 pack of low FODMAP beef stock concentrate
• salt, to taste
• prepared potato pap or jasmine rice

Instructions

1. Heat a cast iron skillet over medium high heat. Add the oil. Add the green pepper and cook for 3 minutes. Once the green pepper is soft, add the spices and cook for 2 minutes.
2. Add the cabbage and scallions and cook for 8-10 minutes. Add the tomato paste, 1/2 cup of water and broth concentrate. Cook for another 10 minutes or until the sauce thickens. Season with salt and serve immediately with pap or rice.

Low FODMAP Pan-Fried Tacos

Fried tacos filled with shredded chicken and cheese with a side of low FODMAP taco sauce

All of the yum of flautas (taquitos), much less of the hassle. These crispy fried snacks require no rolling and no deep frying. Fill them with whatever low FODMAP fillings you like from meat to cheese to mashed potatoes. I prefer to use seasoned meat, but traditional flautas from Sinaloa use unseasoned meat. Poach your own chicken or use leftover rotisserie chicken. Make a batch of seasoned ground beef or cut up some leftover roast. It’s really up to you!

Even though these are very easy to make, it may take a little practice to get them perfect. By the third taco I was happy with my efforts. Overfilling is a common issue. Go easy on the fillings – just about 2 tablespoons is plenty. Try to keep cheese away from edges of the tortilla. If cheese starts to ooze out during cooking, don’t panic. Let it be. It will fry into a delicious crust. In general it’s better to serve fresh vegetables alongside fried tacos instead of putting them inside the tacos.

Serve pan-fried tacos as you would traditional taquitos – with low FODMAP guacamole, low FODMAP taco sauce or lactose-free sour cream. They’re also delicious with low FODMAP salsa cruda. Corn tortillas do contain some FODMAPs so limit your intake to 3 pan-fried tacos.

Ingredients

• small gluten-free corn tortillas
• olive oil for frying
• shredded cooked chicken or seasoned ground beef
• shredded Mexican cheese blend

Instructions

1. Heat a cast iron skillet over medium high heat. When hot, add a couple tablespoons of olive oil.
2. When the oil is hot, place a corn tortilla in the pan. Add a couple tablespoons of meat and some cheese. Do not overfill. As soon as the filling is in place, use the spatula to fold the tortilla in half and gently press the taco so it flattens a little.
3. Turn the heat down to medium and allow the tacos to cook for 2-3 minutes on each side. They are ready when golden brown and crispy.
4. Remove hot tacos to a plate lined with paper towels in order to absorb sone of the excess oil. Allow to cool for 2-3 minutes. Serve with low FODMAP condiments.

Low FODMAP Potato and Cornmeal Pap

Makes ~4-6 side servings

Pap is a staple food commonly eaten in South Africa. It takes many forms, but most commonly it is white cornmeal boiled in water or broth. It can range from soupy to very dry and stiff. Pap is usually served alongside stew, sausages or saucy vegetables.

This version of pap includes starchy potatoes, placing it somewhere between polenta and mashed potatoes. In addition to going great with stews, potato pap makes an excellent accompaniment to grilled meats like steak or lamb chops.

Ingredients

• 1/2 cup cornmeal/polenta
• 1.5 cup water
• 1 medium russet potato, peeled and diced
• 1 tsp oil
• 1 tsp sea salt

Instructions

1. Add potatoes, water, salt, and oil to a small saucepan and cook over medium high heat with the lid on. When the potatoes are soft enough, mash them in the pot with the remaining water.
2. Stir in the cornmeal and continue to cook, uncovered for about 15 minutes. Stir every 5 minutes or so. Pap is ready when it has the consistency of mashed potatoes. If you prefer, you can add a little warm water for a looser texture.
3. Serve immediately while hot.