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 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 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.

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 Green Olive Egg Salad

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.

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Low FODMAP Green Olive Egg Salad

Makes 2 servings.

Ingredients

• 3 hard boiled eggs, peeled
• 1-2 tbsp mayonnaise
• 1-2 tbsp green pimiento-stuffed olives, chopped
• 1 tbsp scallions, minced (green parts only)
• 1/2 teaspoon olive brine
• 1/2 teaspoon yellow mustard
• 1/8 teaspoon celery seed
• 4 slices of low FODMAP bread OR 4-6 lettuce cups

Instructions

1. Chop the eggs by hand or with an egg slicer. Stir in the mayonnaise, olives, scallions, mustard and celery seed.
2. Divide the egg mixture into two portions and use it to make two sandwiches or 4-6 lettuce cups. Serve immediately.

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.