Low FODMAP Pineapple Rice Pudding

This light and refreshing rice pudding makes a great ending to a low FODMAP meal. When made with leftover rice, it comes together very quickly and easily. You can, of course, make rice just for this recipe. Use 1/3 cup uncooked rice to get 1 cup cooked. Just make sure the cooked rice is thoroughly chilled before using.

As odd as it sounds, heavy whipping cream is low FODMAP. This is because of the high percentage of milk fat and low percentage of lactose. Dairy 30% milk fat and above is low FODMAP. In the US, whipping cream is usually around 30% milk fat and heavy whipping cream is around 36% milk fat.

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Low FODMAP Pineapple Rice Pudding

Makes 4 servings

Ingredients

• 1 cup leftover jasmine or basmati rice, chilled
• 1 ½ cups heavy whipping cream
• ⅓ cup cane sugar
• 1 8oz can crushed pineapple, drained

Directions

1. In a small mixing bowl, whip the cream, adding sugar gradually until the cream becomes fluffy.
2. Fold the whipped cream and drained pineapple into the rice. Spoon the mixture into dessert dishes and serve.

Low FODMAP Homestyle Chicken Kebat

Kebat is Burmese dish of of usually chicken or steak and tomatoes prepared in a light curry sauce and served with rice. Restaurant versions of kebat can be quite complex featuring a vast array of herbs and spices, while homestyle kebat keeps it simple. Burmese food is not very well known in the United States unfortunately. It’s a shame because there’s so much to love about it. The flavors of Southeast Asia and the Indian subcontinent meld in Myanmar to create a uniquely delicious cuisine. This easy home-style dish is an excellent introduction to it.

The most authentic curry to use for this dish is Madras curry. Madras curry is on the hotter side of curry powders. If you tolerate chilis and spicy food, find a low FODMAP version that does not contain onion or garlic and use that. If, like me, you don’t do well with capsaicin, you can make your own low FODMAP Curry Powder and customize it to your liking. It’s just as delicious. Really though, any curry powder (Malaysian, Indian, Japanese, etc) you can tolerate will taste great.

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Low FODMAP Homestyle Chicken Kebat

Makes 4 servings.

Ingredients

• 1 pound boneless skinless chicken thighs, cut into bite sized pieces
• 1 ½ tsp low FODMAP curry powder
• 1 tsp fish sauce
• 1/8 tsp sea salt
• 1 bunch scallions
• 2 tbsp garlic-infused olive oil, divided
• 2 tbsp water
• 8 cherry tomatoes, halved
• fresh cilantro, coarsely chopped, for serving
• 1 lime cut into wedges, for serving
• hot jasmine rice, for serving

Instructions

1. Combine curry powder, fish sauce, 1 tbsp garlic infused oil and salt in a mixing bowl. Add the chicken and mix until evenly coated. Let the chicken marinate at room temperature while you prepare the other ingredients.
2. Chop the white ends off the scallions and discard. Take the top 1/3 of the useable portion of the scallions and chop them. Cut the remaining sturdier lower portions into 2” lengths.
3. Heat a cast iron skillet over medium-high heat. Add 1 tbsp garlic-infused olive oil. When it is hot, add the chicken. Cook for about 5 minutes. Add the water and the chopped scallions. Continue to cook until the chicken is cooked through and the water has evaporated, about 4 minutes more.
4. Add the long-cut scallions and cook for another minute. Stir in the tomatoes and cook for about 1 minute more. The scallions should be wilted with a bit of crunch. The tomatoes should still be solid, not squishy. Do not overcook.
5. Remove from heat. Dish out portions. Top each with fresh cilantro. Serve with hot jasmine rice, lime wedges on the side.

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 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 Omurice

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.

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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

1. 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.
2. 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.
3. Remove from heat, cover and set aside.

Omelette Instructions

1. Heat an omelette pan or small frying pan over medium high heat. While the pan is heating up, whisk together the egg and milk.
2. 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.
3. 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.
4. 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.

Low FODMAP Char Siu Chicken Thighs

Makes ~4 servings

We call it Chinese BBQ pork but it’s real name is ‘char siu’, which translates as “fork roasted”, describing the cooking method for the dish: long strips of seasoned boneless pork skewered with long forks and placed in a covered oven or over a fire. It is easily recognized by the bright red color of the exterior of the meat. The color traditionally comes from red yeast rice or red fermented bean curd paste (called ‘lam yu’ in Cantonese). Red is considered to be a lucky color in Chinese culture. Char siu is typically associated with festive events as it brings good luck to serve red food.

Char Siu Chicken with rice and Egg Roll Veggie Sauté

For this recipe long-marinated chicken thighs stand in for the pork. You can marinate for 8 hours and get good results, but for the most flavorful chicken, marinate overnight. Instead of the laborious process of barbecuing, the chicken is broiled so cooking takes just 15 minutes. This reproduces the delicious sweet flavors of the dish without the labor of making it sticky. Serve it as a main dish alongside Egg Roll Veggie Sauté and rice. Chill it and slice it for a delicious appetizer.

I based this recipe on the char siu pork from Seattle’s famous Kau Kau BBQ Restaurant, considered by many to be some of the tastiest char siu in the world. This dish is quite sweet but it matches the sweetness of the original BBQ pork. If you prefer, you can certainly use less sugar. You’ll still get the amazing flavor. Personally I love the beautiful red color of the dish and I think it adds a lot to the presentation. It can be achieved using the same red yeast rice powder people take as a supplement or by using food coloring. However for a weeknight meal, I usually skip the color.

Ingredients

• 1-1.5 lbs (~4 count) boneless, skinless chicken thighs
• 2 tbsp soy sauce
• 2 tbsp hoisin sauce
• 1/2 tsp minced ginger
• 1 tbsp shaoxing wine or dry sherry
• 2-3 tbsp cane sugar
• 1-2 drops sesame oil
• 1 tsp Chinese five spice powder
• 1 tsp garlic-infused olive oil
• 1/4 tsp ground white pepper
• 2-3 drops natural red food coloring OR 2-3 tsp red yeast rice powder (optional)

Instructions

1. In a mixing bowl with a lid, combine the soy sauce, hoisin, sherry, sugar, five spice powder, white pepper, ginger, garlic-infused olive oil and food coloring. Whisk to combine well.
2. Add the chicken thighs to the marinade. Toss to combine, being sure to thoroughly coat the chicken. Refrigerate for at least 8 hours but ideally for 24 hours.
3. Prepare oven for broiling by positioning the rack so the meat will be 6-8” from the heating element. Broil ~10 minutes with the cut side up so that a nice char develops. Flip and broil another 5 minutes. Chop into strips and serve with fresh white rice and a vegetable.

Low FODMAP Basic Baked Risotto

Risotto? In the oven? That’s correct. You can make delicious, creamy risotto effortlessly by baking it. No more standing over the stove stirring! The oil and butter float to the top, bringing the leek along with it. The leek then lightly self-sautés in the oil layer so be sure it is sliced very thinly. Simply dump everything in a casserole, stir a few times and bake. After it’s cooked, a few moments of vigorous stirring turn what looks like watery rice into the risotto we know and love. This method makes a usually labor-intense meal suitable for low energy days. What’s even better is that this type of risotto reheats very well in the microwave. Just cover and add a little water.

This recipe is intended to be a side dish or a blank canvas for your own risotto. Serve as-is alongside salmon, chicken or steak with a vegetable for a complete meal.

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Makes 4 side dish servings.

Ingredients

• 1 1/2 cups Arborio rice
• 4 cups low FODMAP chicken broth
• 1 leek, finely sliced
• 1 tbsp garlic-infused olive oil
• 3 tbsp unsalted butter, divided, cut into 1/2″ pieces
• 1/2 tsp black pepper
• 1/3 cup parmesan cheese, grated
• 1/4 cup white wine for cooking

Instructions

1. Preheat oven to 350°F. Using your method of choice, heat the broth until almost boiling.
2. Pour the broth into a small casserole (about 10″ wide). Next add the rice, 1 tbsp of butter pieces, garlic-infused olive oil, leeks, and black pepper. Cover with lid or foil, bake 35 minutes or until rice is just cooked.
3. Remove from oven. Don’t panic. It will not look quite right. Stir a few times to break up rice and activate the starch. Add finishing 2 tbsp of butter pieces, parmesan and wine then stir vigorously until the watery rice becomes creamy.
4. If the risotto is too thick, add 1 tbsp of boiling water at a time to loosen it up, stirring well after each addition. Serve immediately.

Low FODMAP Thai Basil Chicken

Makes 3-4 servings

One of the most difficult aspects of navigating the low FODMAP diet is finding delicious foods that don’t contain onion or garlic. Often restaurants can’t or won’t alter recipes for our dietary needs. Sometimes you just need to make them yourself so you can have it at all. This simple recipe comes together very quickly and satisfies that craving for Thai food. Use ground chicken for the quickest, easiest and most flavorful dish. I prefer hand cut chicken for texture. Use whichever you prefer.

Dark soy sauce (not black soy sauce) is a specialty ingredient. It can be found at Asian markets or online. There is no good substitute for it so try to find it. Buy Thai fish sauce instead of Vietnamese fish sauce if you can find it. It’s less salty and it’s of higher quality. (For more information on East Asian and SE Asian cooking ingredients, please click here.)

Top this dish with a crispy-edged fried egg if desired. To make a perfect fried egg with runny yolk and browned edges check out this helpful guide to frying eggs by Bellyful.

Please note this recipe contains soy sauce, oyster sauce and fish sauce, which are not low FODMAP ingredients. According Monash University, up to 2 tbsp of soy sauce, 1 tbsp oyster sauce and 2 tbsp of fish sauce per serving should be tolerated. Take care to monitor your intake.

Ingredients

• 1 lb ground chicken -OR– 1 lb boneless skinless chicken thighs, cut into bite-sized pieces
• 2 tbsp avocado oil or other neutral high heat oil
• 1 tsp garlic-infused olive oil
• ½ cup scallions or leeks, chopped (green parts only)
• ½ red or orange bell pepper, cut into strips then halved
• 1 lg carrot, peeled and sliced about 1/8” thick
• 2 tbsp dark soy sauce
• 1 tbsp fish sauce
• 3 tbsp oyster sauce
• 1 teaspoon cane sugar
• 1 cup fresh Thai basil (holy basil)
• fresh hot jasmine rice for serving
• fried eggs for serving (optional)

Instructions

1. Heat a wok or large cast iron skillet over med-high heat and add the oil. Add the chicken and start breaking it up with your spoon (if using ground). Cook chicken until just done.
2. Add soy sauce, fish sauce, oyster sauce, sugar, bell pepper, carrot and scallions/leeks. Toss with the chicken. Stir fry for another two minutes until the sauces are mixed and the chicken looks glossy.
3. Add the garlic-infused oil and stir until well incorporated. Roughly tear the basil leaves and add to the pan. Stir until wilted. Remove from heat. Serve with fresh hot jasmine rice. Top with fried if desired.

Low FODMAP Poached Chicken with Ginger Sauce

Makes 4 servings.

When I am recovering from digestive incidents, I’ve found that certain foods are gentler on the stomach than others. Generally I prefer easy-to-digest animal proteins like lean meat, fish and eggs. I avoid fatty foods (like bacon or rib eye) as fat can negatively affect gut motility. I also avoid meals with a huge ingredient list. And like many people, ginger offers me a bit of digestive relief so I try to include it when I can.

In addition to hard boiled eggs, my favorite ‘gentle’ meals are Egg Drop Soup (especially if it’s cold and rainy), Salmon Ginger Sesame Salad (especially if I don’t feel like cooking), and Poached Chicken with Ginger Sauce (especially when I want something I can pick at over time). All help ease me back into eating solid foods.

This type of ginger sauce is typically served over steamed fish in some Asian cuisines, but it’s delicious over shredded chicken as well. Despite its simplicity, it packs a lot of flavor. Feel free to add more ginger or soy sauce, according to your tastes and tolerance. On days you can tolerate rice, serve with hot jasmine rice.

Poached Chicken Ingredients

• 1 lb skinless boneless chicken thighs
• 4 1/8” thick slices peeled ginger
• 2 scallions, chopped into thirds (green part only)
• pinch of salt

Poached Chicken Instructions

1. Add chicken thighs, ginger, scallions and salt to a medium pot. Cover with cool water by an inch or two. Place the pot over medium heat and heat until it comes to a low simmer. This will take about 25 minutes. For the most tender poached chicken, don’t try to rush this step.
2. When the liquid reaches a simmer, turn down the heat to low and cook uncovered 10 to 15 minutes. If desired, skim the foam from the pot. The chicken is done when a thermometer inserted into the thickest part of the chicken reads at least 165F.
3. Reserve 1/2 cup of the cooking liquid. Remove chicken pieces to a plate or bowl and shred with 2 forks. Mound the chicken on a serving plate, cover and set aside.

Sauce Ingredients

• 3 scallions (green parts only)
• 2 tbsp soy sauce
• 1/2 tsp sugar
• 1/2 cup cooking liquid (water the chicken was cooked in)
• 2 tbsp ginger, minced

Sauce Instructions

1. To make the sauce, add soy sauce, sugar and 1/2 cup cooking liquid. Stir and bring it to boil. Add in the ginger and chopped scallion greens. Bring to a boil again, uncover the shredded chicken snd pour the sauce over it. Serve with alone or with hot jasmine rice.