Low FODMAP Avgolemono Soup

This simple egg, lemon and rice soup is mild and comforting. It’s also gentle on the stomach. Avgolemono has its roots in Sephardic Jewish cooking despite being considered a Greek dish. It varies greatly in the way it is prepared. Some versions are heartier, others more silky and light. This version leans towards the thinner side. It takes around 25 minutes total. It’s great for a quick lunch or even breakfast.

Typically plain avgolemono soup is served as a side dish in Greek restaurants. It can be made into a more complete meal by adding meat, herbs and vegetables. Shredded poached chicken is a popular addition. Poach a chicken breast in the broth before using it to make this soup. Remove the chicken when it is done and set aside to cool while you prepare the soup. Add the shredded chicken just before serving.

Avgolemono can be made with all kinds of vegetables, but carrots seem to go especially well with it. I prefer to use escarole myself. Add chopped escarole after 15 minutes, about 5 minutes before adding the egg mixture.

Sumac is a tart, lemony spice commonly used in Mediterranean cooking. A light sprinkle will add color and a little punch. Fresh herbs can also provide color and flavor. Parsley, chives and dill are the most popular. Stir them in after removing from heat or top individual bowls with a small amount herbs.

---

Makes 4 servings.

Ingredients

• 4 cups low-FODMAP chicken broth
• 1/4 cup uncooked rice
• 3 eggs
• 3 tablespoons lemon juice
• 1 boneless skinless chicken breast, poached (optional)
• 2 cups chopped escarole (optional)
• ground sumac (optional)
• chopped fresh herbs such as parsley, chives, or dill (optional)

Instructions

1. In a medium saucepan, bring the broth to a boil.
2. Add rice and cook until tender but still al dente, about 20 minutes. Reduce heat to low and bring to a simmer.
3. Meanwhile, whisk the eggs and lemon juice together in a bowl until smooth.
4. Ladle about 1 cup of the hot broth into the egg-and-lemon mixture, then whisk to combine.
5. Add the mixture back to the simmering saucepan. Stir just until the soup becomes opaque and thickens as the eggs cook, 1 to 2 minutes. Sprinkle with sumac and herbs if desired, and serve.

Low FODMAP Cantonese-Style Chicken Congee

Congee (also called jook) is a type of rice porridge that can be found throughout Asia. Each cuisine has its own style and toppings. Some congee is very thick while other congee is more like soup. I tend to prefer Hong Kong style congee, which is neither thick nor thin, and comes with a variety of topping choices ranging from savory Chinese donuts to fish balls to preserved egg.

This long-cooking version is made with chicken thighs, ginger and lettuce. If you prefer to use chicken breast, do so. The marinade provides some of the flavoring for the porridge itself. The amount coating the chicken should be plenty, but you may include all of it if you desire. (Just make sure any marinade is thoroughly cooked before serving.) This recipe allows for one thigh per serving, which is a substantial portion. If serving as a side dish or you want something lighter, you may halve the amount of chicken used.

Please note that oyster sauce is not a low FODMAP ingredient. However the amount in the final dish per serving comes to under 1 teaspoon. According to Monash University, up to 1 tablespoon is typically tolerated.

Cantonese folks typically enjoy congee for breakfast or lunch, but it is popular any time of day. Dim sum restaurants usually offer small bowls to accompany the meal. Congee is frequently prepared for people who are sick. It is a favorite comfort food, much like chicken noodle soup in the West.

---

Makes 4 servings.

Marinated Chicken Ingredients

• 1 lb boneless skinless chicken thighs
• 3 tablespoons water
• 1 tablespoon oyster sauce
• 2 teaspoons cornstarch
• 1 teaspoon vegetable oil

Marinated Chicken Instructions

1. First, slice chicken into 1 ½ to 2 inch pieces, about ¼ inch thick. Remember to slice across the grain, especially if using chicken breast.
   
2. Add the water and oyster sauce to the chicken in a medium bowl. Add the cornstarch and vegetable oil and mix until everything is incorporated and the chicken is uniformly coated. For the best results, let the chicken sit for 15 to 20 minutes to marinate.

Congee Ingredients

• 1 cup jasmine rice, well rinsed
• 12 cups water
• 1 chicken broth stick or bouillon cube
• 2 slices fresh ginger
• white pepper
• 2 scallions, green parts only, sliced
• 1 lb marinated raw chicken (instructions above)
• Shredded romaine lettuce

Congee Instructions

1. Add rice, water and broth stick to the pot. Bring to a boil. Stir frequently as it heats to keep rice from sticking to the bottom. Reduce heat and simmer for ~90 minutes, stirring occasionally. Add more water as necessary. (I typically add about 2 more cups of water.) Make your congee whatever consistency you wish. Stir occasionally to keep it from sticking. This becomes more important as it cooks down. You may also need to adjust the heat to keep at a simmer.
2. Prepare the marinated chicken according to the directions above at least 15-20 minutes before the congee is done cooking.
3. About 5 minutes before the congee is finished cooking, very thinly julienne the ginger then add it to the pot. (Don’t prepare this ahead of time as we want the flavor of freshly cut ginger.) Add raw chicken and stir well. Allow to cook for about 4-5 minutes or until chicken is done.
4. Ladle into individual bowls. Top with shredded lettuce, some green onions and a sprinkle of white pepper.