I recently learned a game-changer technique for making perfect poached eggs. It takes a little more time, but the results are fantastic. The trick is a 15-minute soak in vinegar water. The vinegar helps keep the egg from losing shape and getting stringy. And no, it doesn’t make the egg taste like vinegar as long as you don’t soak for more than 15 minutes. For best results, soak each egg separately.
Easy Poached Eggs
Ingredients
eggs
vinegar (any kind except balsamic)
water
Instructions
Add vinegar and water in equal proportions to a small bowl. Crack one egg into the bowl. Set aside. Set a timer for 15 minutes.
After about ten minutes have passed, place a saucepan filled with water on high heat. Allow the water to come to a rolling boil, then reduce the heat so the water is at a gentle simmer.
After 15 minutes is up, use a large spoon or slotted spoon and carefully transfer an egg from its vinegar soak. Allow the egg to cook until desired doneness is reached – between 3-5 minutes. (3 minutes delivers solid whites with a completely liquid yolk – the classic way to serve poached eggs.)
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.
Low FODMAP Easy Chilaquiles Rojos with Chicken
Makes 4 servings.
Ingredients
1-1/3 lbs boneless skinless chicken breast (4 pieces)
1/2 cup lactose free sour cream, for serving (optional)
1/2 cup cilantro, chopped (optional)
Instructions
In a small bowl combine the paprika, chili powder, cayenne, cumin, sugar and 1/4 teaspoon of the salt.
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.
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.
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.
Eggs are an easy low FODMAP food. They last a while in the fridge, they’re portable, and they can be used in whatever quantity you need from single serve to feeding the family. You can boil eggs early in the week and have them ready to go for snacking or use in recipes. That makes egg salad a perfect low spoons meal since it comes together very quickly and easily. While I enjoy traditional egg salad and eat it often, this recipe brings my bored tastebuds back to life with hint of briny olives.
If you can find low FODMAP bread, it is ideal for this recipe. Some sourdough breads are low FODMAP enough that they can be tolerated, but they vary widely between brands. You may need to experiment to find a brand that works for you.
Another option is lettuce cups. Keep it low carb by skipping the bread. Butter lettuce (aka Boston or Bibb lettuce) makes ideal cups. Romaine lettuce can be a bit harder to work with so opt for hearts of romaine instead of the outer leaves.
Omurice (o-muraisu) is a type of yōshoku or Western-style Japanese food. It’s basically a fried rice-filled omelet flavored with ketchup. It’s popular with kids and adults alike. It’s eaten for all meals of the day. It does have a distinct ketchup flavor so if you are not a fan of ketchup, use half the ketchup and all of the oyster sauce. If you really love ketchup or want the most authentic version, leave out the oyster sauce.
“Football shaped” Omurice with low FODMAP ketchup.
Please keep in mind that if you are using regular American ketchup, you may use up to 2 teaspoons safely so do not add more ketchup after cooking. If using low FODMAP ketchup you can add a decorative drizzle of ketchup to the cooked omelet for garnish and flavor. Low FODMAP ketchup can be made at home (just search for recipes) or it can be purchased from vendors who specialize in low FODMAP products such as FODY.
When selecting frozen vegetables for the rice filling, be sure to pick veggies that are low FODMAP blends. Avoid peas and snow peas, which are often found in vegetable medleys. If making more than 1 serving of omurice, you can make the rice filling at the same time, but make the omelets separately. You can speed up the cooking process by using pre-cooked chicken for the fried rice.
Low FODMAP Omurice
Makes 1 serving
Ingredients
3/4 cup cooked leftover white rice
2 tsp either conventional or low FODMAP ketchup
1/2 tsp soy sauce or gluten free tamari
1 tsp oyster sauce (optional)
1/8 tsp black pepper
sea salt
1/2 bunch of scallions(green parts only), chopped
1/4 cup frozen mixed low FODMAP veggies (carrot, green beans, corn ok – no peas!)
1/2 Boneless skinless chicken thigh, chopped into 1/2” chunks (or 2 oz of cooked chicken meat)
1 egg
1 tbsp milk or water
3 tbsp shredded cheddar cheese
1 tbsp avocado or other neutral oil
Rice Filling Instructions
Heat a large frying pan over medium heat and add oil. When it shimmers add the chicken, season with a little sea salt (to taste) and cook until no longer pink.
Add the frozen vegetables, black pepper and scallions. Add the rice, breaking up any clumps. Add the ketchup, soy sauce and oyster sauce. Stir until well mixed.
Remove from heat, cover and set aside.
Omelette Instructions
Heat an omelette pan or small frying pan over medium high heat. While the pan is heating up, whisk together the egg and milk.
Add the oil to the pan. When it shimmers, pour in the egg mixture and tilt the pan to coat the entire surface with egg. Cook until the bottom has set but the top is still soft. Lower the heat to medium low.
Sprinkle the shredded across the omelette. Add the rice filling in an even line across the omelette. Use a spatula to fold both sides of the omelette over the middle to cover the fried rice. Carefully move the omurice to the edge of the pan. Holding a plate in one hand and the pan in the other, flip the pan to transfer the omurice, seam side down, onto the plate.
If desired, cover the hot omelette with a paper towel and use your hands to form a kind of football shape. Remove paper towel. Serve immediately.
Sometimes you want deviled eggs, but you don’t feel like making a big batch. I wrote this recipe for one deviled egg for those occasions. Eggs are high in protein and contain no carbohydrates. They’re also nutritious and easy on the stomach. That makes them an ideal meal or snack.
I keep a small supply of hard boiled eggs in my fridge. However I have noticed that it gets pretty boring eating a plain boiled egg all the time. It’s nice to dress them up with a little mayonnaise and mustard once in a while. When the egg is already boiled, making deviled eggs goes very quickly.
Deviled eggs can also be an opportunity to get creative. Try topping them with black or green olives, capers, chopped cornichons, smoked salmon, crumbled bacon, fresh herbs or sliced scallions.
Carefully slice the egg in half. Pull apart the cooked whites and set aside. In a small bowl, mash the yolk with a fork. Add mayonnaise and mustard. Mix until even.
Using 2 spoons, fill egg white halves with the yolk mixture. Lightly sprinkle paprika over the eggs. Set in fridge to chill for 30 minutes or serve immediately.
Mini quiches make an easy anytime meal with minimal prep. Since they’re baked in the oven, you can focus on other things while they cook. They make a great dinner for one person. You can also customize the fillings of individual quiches to suit various dietetic needs if prepared for a group. Make-your-own-quiche bar at brunch, anyone?
Switch up the fillings with other low FODMAP ingredients to create different flavor experiences. Variations to try follow the recipe.
Makes 1 serving.
Ingredients
2 eggs
2-3 tbsp lactose free milk
butter or oil for greasing ramekin
~ 1-2 tbsp protein (sliced deli turkey, smoked salmon, seasoned ground beef, bacon or ham) , optional
1 raw broccoli floret, finely chopped
1 scallion, sliced
1-2 grape tomatoes, chopped
shredded cheddar cheese
sea salt
freshly ground black pepper
pinch of nutmeg (optional)
Instructions
Preheat oven to 350F. Grease ramekins to prevent sticking. Spread your protein and veggies in the bottom of the ramekin. Add a small handful of shredded cheese (to taste).
Whisk together egg and milk until even. Season with a pinch of sea salt and a few cracks of black pepper. Add nutmeg if using. Pour into ramekin.
Place ramekin directly on the rack in the oven. Bake 25-30 minutes until the center of the quiche is set. Serve hot or chilled.
Try other low FODMAP variations:
feta with sautéed spinach and scallions for a Greek taste
taco meat with tomatoes, scallions, bell pepper and cheddar for Tex-mex
bacon, scallions and Gruyère or Swiss cheese for classic quiche Lorraine
fresh or dried herbs are another tasty addition; thyme is particularly good with eggs. Dill is another herb with an affinity for eggs.
In addition to being naturally low FODMAP and gluten free, egg drop soup is very easy to make. It takes slightly longer than it takes to boil water. You can speed it along by using a kettle to boil the water first. This egg drop soup won’t have the same bright yellow color as you’ll find in a restaurant. That’s because restaurants often use food coloring to achieve the color. If you must have that bright yellow color, add a 1/2 tsp of turmeric.
Turn it into a meal by adding diced cooked chicken, and up to 1 oz of sweet corn per serving or up to 2 oz cooked broccoli per serving. You could also stir in a few handfuls of baby spinach before adding the egg. It needs to boil for about 1 minute to wilt.
Bring the chicken stock to a simmer in a medium soup pot.
Stir in the sesame oil, and white pepper. Stir the cornstarch and water mixture again as the cornstarch will settle out quickly. Stir the soup continuously and pour in the slurry in a slow stream.
Using a ladle to stir the soup in a circular motion, slowly pour the beaten eggs in. Remove from heat.
Ladle the soup into bowls, top with scallions and serve.
This simple dish is surprisingly tasty for how quickly it comes together. It takes just about 5 minutes from start to finish when you have leftover rice to use up. Lightly sweet soy sauce is poured over eggs, scallions and rice, creating a satisfying meal. If you’re a fan of runny yolks, this is an excellent way to enjoy them. Enjoy this dish for breakfast, lunch or dinner.
Makes 1 serving.
Ingredients
2 scallions, cut into 2” segments, green parts only
Heat the oil in a small nonstick or cast iron pan over medium heat. Fry the eggs sunny-side up, over easy, or however you like them. Lay the eggs over a bed of hot cooked rice.
Add the scallions to the pan, and cook until just beginning to wilt. Add the soy sauce, water, and sugar. Simmer for 30 seconds, then pour over the eggs and rice. Serve immediately.
Scrambled eggs, tomatoes, green onions and cheese breakfast tacos.
There are dozens of ways to make a breakfast taco. Feel free to try all kinds of low FODMAP taco fillings. Despite corn containing a fair amount of polyols and oligos, up to 3 small corn tortillas should be tolerated. If you tolerate chili peppers or hot sauce, you could give your tacos a nice spicy kick.
Breakfast tacos come together quickly and easily, making them ideal for low energy days. They’re also a great meal for one. Keep an eye on how much tomato you include. Monash University recommends no more than 3 cherry tomatoes or half a regular tomato (about 2 oz).
Preheat oven or toaster oven to 400F. Move oven rack to the highest position.
Place three tortillas on a foil-lined baking sheet. Top each with shredded cheese, being sure to get close to the edges. When the oven is ready, put tortillas in the oven and bake until the cheese is completely melted but not browned. Bubbly is ok. Depending on your oven it can take 3-5 minutes.
Meanwhile heat a pan over medium low heat. When it’s hot add the butter and swirl to coat the pan.
Beat the eggs. When the butter is just barely bubbling, add the eggs to the pan directly in the center so that the butter gets pushed out to the sides.
Watch for the edges to just barely start to set, and then gently swipe a spatula around the edges of the pan to create large soft curds. Don’t flip the curds over. Continue this process, pausing in between to allow time for the eggs to cook but working quickly enough so as not to overcook the eggs, just gently pushing/folding the liquid eggs to form curds. The entire process should take 2-3 minutes. Remove from heat promptly and set aside.
Remove the tortillas from the oven. Divide eggs into three equal portions. Top each tortilla with eggs. Sprinkle each tortilla with scallions. Season with salt and pepper.
Now is the fun part – you can fill the tacos with whatever you like. My go-to is chopped tomatoes and a spring of cilantro, but any of the optional toppings is sure to be a hit. It’s tempting to go nuts, but you want to be able to pick up your tacos so keep your fillings to a reasonable amount. Sometimes I skip the eggs and simply enjoy cheese and veggies. Don’t be afraid to get creative. Once loaded up, use a spatula to transfer to a plate and fold into a taco shape. Serve and enjoy!
Melted cheese, crispy bacon, sliced tomatoes and green onions
Scrambled eggs, cheese and low FODMAP Pico de Gallo
The year is 1949. A group of teenagers enters the Lincoln Grill in the Hawaiian town of Hilo and asks for an inexpensive meal. Thus is born the Loco Moco – a hamburger patty on a bed of rice, smothered in gravy. Within a few years, the dish was popular all over Hawaii and spawned many variations, including a version with a fried egg on top.
These days Loco Moco is found throughout Hawaii and is also enjoyed in Japan and the US mainland. Most commonly it’s made with Japanese short grain rice, but I prefer to use jasmine rice. Despite originally being conceived as a lunch dish, Loco Moco is popular at any time of day.
Patty: Cook hamburger patty according to directions on box. Season lightly with salt and pepper.
Gravy: In a small pot, melt the butter over medium-high heat. Add the sweet rice flour and whisk until a paste forms. Continue whisking until the roux turns light beige, about 3 minutes.
Combine broth stick and water in a measuring cup and stir. Add shoyu, Worcestershire sauce and ketchup and mix well. In a slow and steady stream, whisk the broth mixture into the roux. Add a few grinds of black pepper. Continue to whisk until gravy has thickened and begins to bubble. If it becomes too thick, add a little water.
Sunny Side Up Egg: Heat a small skillet on medium-low. Add oil and gently crack an egg into the pan. Cook for 3 minutes or until the whites are mostly set, with some still-runny whites near the yolks. Place a lid over the pan for a few seconds to set the whites if necessary. Be careful not to keep the lid on for too long or the yolk will cook, too.
Assembly: Mound the rice on a plate or in a bowl. Place the cooked burger on the rice. Smother with the gravy. Lay the fried egg on top and garnish with some scallions.
Forks, Lives and Spoons 
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