Low FODMAP Easy PNW Salmon Chowder

When you live someplace cool and rainy, you tend to develop a fondness for soups. A local favorite soup here in Seattle (and the rest of the Pacific Northwest) is Salmon Chowder. Some folks use smoked salmon for their chowder, others use a combination of unsmoked salmon plus bacon. However it’s made, smoke flavor adds a nice dimension to this creamy soup. If you tolerate sourdough, salmon chowder is wonderful when accompanied by a chunk of bread. It’s even better served in a sourdough boule bread bowl.

For this easy recipe you can use either canned skinless, boneless salmon (plus optional bacon if you can swing the effort) or you can use hot-smoked salmon. Just be sure your hot-smoked salmon contains no high FODMAP ingredients. Be aware that some ‘traditional’ types of canned salmon contain skin and bones. Look for cans that are clearly labeled skinless and boneless to avoid any texture unpleasantness.

Concerned about heavy cream? It turns out that heavy cream is high enough in milk fat and low enough in lactose to be low FODMAP. I admit I was nervous trying it for the first time, but I was fine. However, everyone’s tolerances are different. If a particular type of plant milk works better for you, by all means use it. Because this soup is thickened with flour, it doesn’t need the cream to stay thick.

If you don’t have Old Bay on hand or you don’t feel like making a copycat version, you can add 1/8 teaspoon each of paprika and celery seed.

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Low FODMAP Easy Salmon Chowder

Makes 8 servings

Ingredients

• ¼ cup butter
• 1 large leek, rinsed & chopped (green parts only)
• 1 carrot, chopped
• 1 celery stalk, chopped
• 1 cup frozen corn
• 1/2 tsp sea salt
• 4 tbsp sweet rice flour
• 1/2 tsp fresh black pepper
• 1/2 tsp Old Bay seasoning (optional)
• 1 tsp thyme
• 4 cups low FODMAP chicken broth
• 2 cups cubed Yukon gold potatoes
• 2 – 5 oz cans boneless, skinless salmon, drained plus 4 strips bacon, cooked (optional) and crumbled OR 8 oz hot-smoked salmon, chopped into bite sized pieces, skin discarded
• 1 cup heavy cream
• fresh parsley (optional)

Instructions

1. Heat a large pot over medium high heat. Melt the butter then add leek, carrots, celery and corn. Stir in sea salt. Cook, stirring frequently, until they start to soften.
2. Sprinkle the sweet rice flour and pepper over the buttery veggies and stir until coated. Cook for about 2 minutes. Add the chicken broth a little at a time, stirring constantly to avoid clumps.
3. Add the potato, salmon and bacon to the pot. Bring the soup to a boil, reduce heat and cover. Allow to simmer 20 minutes, or until the potatoes are tender.
4. Stir in the heavy cream and warm until heated through. Serve topped with a little parsley.

Low FODMAP Customizable Sesame Noodle Soup

This simple, earthy soup is easily made with pantry ingredients and takes about ten minutes start to finish. It’s a perfectly serviceable and easy meal in its most basic form for those low spoon days, but the beauty of this recipe is its modular nature. Adding fresh ingredients boosts both flavor and nutrition if you can manage the effort. This soup makes an excellent meal-for-one option.

You can customize this soup with a variety of proteins and vegetables based on your preferences or what you have on hand. Recommended veggie and protein options and how to prepare them follow the recipe. Select 1-3 vegetables and 1-2 proteins for the best results. Alternatively, substitute a suitable frozen low FODMAP vegetable medley for fresh veggies.

When serving this soup, I do so Asian style by providing both chopsticks and a ceramic spoon. Personally I am comfortable using chopsticks in my dominant hand while using the spoon in the other. If you find it’s tough to eat this way, you can break or cut the noodles into smaller lengths so it can be eaten with just a spoon. Be careful when breaking noodles by hand as they can cut you. Break a small number noodles at a time. Alternatively you can use cooking shears to carefully cut the noodles once they’ve softened in the boiling water.

A bowl of noodle soup with shrimp, boiled eggs, bok choy and scallions. Just needs sesame seeds.

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Low FODMAP Easy Sesame Noodle Soup

Makes 1 serving

Ingredients

• 1 cup prepared low FODMAP chicken or beef broth
• 1 cup water
• 1/2 tsp sesame oil
• 1 tsp gluten free tamari
• 1 tsp garlic-infused olive oil
• 1 serving (2 oz) uncooked rice linguini
• 1/8 tsp white sesame seeds
• pinch of white pepper
• 1-2 vegetables of your choice (optional)
• protein of your choice (optional)

Instructions

1. Combine water and broth in a small saucepan. Bring to a boil. Add noodles and cook until tender, 4-6 minutes (see noodle packaging). Stir occasionally to keep noodles from sticking.
2. Add chosen vegetables and proteins when recommended. (See below).
3. When the noodles are fully cooked, remove the saucepan from heat and add sesame oil, garlic-infused oil and tamari. Stir well. Ladle soup into a large bowl. Top with sesame seeds, a pinch of white pepper, and any other garnish you’re using.

Veggie Options

If you have other fresh or frozen vegetables on hand, these are some that work well with the flavors of this soup.

• Romaine Lettuce – Romaine lettuce holds up great in a hot soup. It doesn’t get mushy or slimy and provides a little crunch and freshness as well as nutrition. Slice a large leaf into thin strips that cross the rib. Top soup with them just before serving.
• Baby Bok Choy – According to Monash up to one cup of bok Choy is tolerated by most. Quarter 2 baby bok choy and add them in the last 1 minute to 30 seconds of cooking.
• Broccoli Florets – According to Monash up to 3/4 cup is tolerated by most. Use fresh or frozen. Add in the last minute of cooking for tender crisp doneness. Add a minute earlier if you prefer more tender broccoli.
• Julienned Carrots – Add julienned carrots in the last 3-4 minutes of cooking. If julienning the carrots is too much work, try using a vegetable peeler to make thin strips. Toss the strips in when there’s just one minute of cooking left. Monash recommends limiting carrots to 1/2 of a medium carrot.
• Fresh Spinach – Add a handful or two of spinach leaves just before removing from heat. Stir in.
• Scallions – Slice one scallion into rings (green parts only). Top soup with them just before serving.

Protein Options

• Shredded or Cubed Cooked Chicken – add in the last 1-2 minutes of cooking. Rotisserie chicken works great.
• Thinly Sliced Steak – add in the last 1-2 minutes of cooking. This is a great use for leftover steak.
• Cooked Ground Pork – add in the last 1-2 minutes of cooking.
• Halved Boiled Egg – soft, medium or hard boiled, it’s up to you. Add to your bowl of soup just before serving.
• Poached Egg – poach the egg separately from the rest of the soup. Add to finished soup just before serving.
• Shrimp – cooked shrimp can be added in the last 2-3 minutes. Thawed raw shrimp require 4-5 minutes at a slow boil.
• Tofu – use extra firm tofu that has been cut into cubes. Add tofu in the last 3 minutes of cooking.

Low FODMAP Easy Mashed Potatoes for 2

Most of my experience making mashed potatoes has been preparing them for holiday dinners. They’re a big favorite so I usually make a lot at a time. It occurred to me recently, however, that I wasn’t sure if I knew how to make a small batch.

You can certainly use this recipe to make as many servings as you like of course; in that case this recipe will help you more accurately plan how much to make. But I developed this recipe with a time- and effort-saving trick for smaller dinners and smaller appetites. (Don’t worry it works on big recipes too.) This recipe features a unique step involving a baking rack. If you don’t have one a sieve, colander or other food safe wire rack could work.

Up to 2 cups of potato should be tolerated by most people following the low FODMAP diet, but a typical single serving of mashed potatoes is around a half cup.

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Low FODMAP Easy Mashed Potatoes for 2

Makes 2 servings.

Ingredients

• 1 pound russet potatoes, unpeeled and cut in half (2 large potatoes)
• 1/2 cup (4 ounces) unsalted butter, softened and cut into 8 tablespoons
• 1/4 cup lactose free whole milk, room temperature
• 1 tbsp garlic-infused olive oil (optional)
• 1 1/8 tsp sea salt, divided

Instructions

1. Add halved potatoes to a large pot then pour over enough water to cover potatoes by 1″. Add 1 tsp sea salt. Bring water to a boil over high heat, then reduce heat to medium and cook at rapid simmer until potatoes are easily pierced with a paring knife or fork – about 10-20 minutes. Drain. Let cool until able to be handled comfortably – 5-10 minutes.
2. Arrange a clean baking rack over a large mixing bowl. One at a time place the potatoes cut side down on the rack and gently press so the flesh falls into the bowl but not the skin. Discard the skins or save for another use.
3. Mash potatoes by hand with a potato ricer or beat on the lowest speed possible with a mixer.
4. Add the butter, milk, garlic infused oil and 1/8 tsp salt. Mash/beat until smooth. Taste and adjust seasonings as necessary. Serve warm.

Low FODMAP Indian-Spiced Salmon Cakes

There’s no denying the pleasure of a simply prepared salmon cake. A nice fish cake with light bit of crust and a moist interior can be very satisfying. However the addition of Indian spices can elevate a simple fish cake into a culinary delight. These golden-toned salmon cakes are packed with flavor. Serve them as a main course or as an appetizer.

This recipe was developed with canned salmon in mind. Be aware that some types of canned salmon contain skin and bones. They are soft and edible but some people dislike the texture. If you prefer no skin or bones, be sure to read the packaging carefully. Look for the labels ‘boneless’ or ‘deboned’. You can of course use any leftover salmon fillets you may have on hand. The rest of the ingredients are usually found around most kitchens, making this an ideal ‘pantry meal’. The resulting salmon cakes are light and moist. They’re great on their own, but some folks prefer theirs with a bit of sauce.

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Low FODMAP Indian-Spiced Salmon Cakes

Makes 8 small cakes or 2-3 servings.

Ingredients

• 10 oz cooked salmon (2 5 oz cans)
• 6 tbsp gluten-free panko
• 2 tbsp real mayonnaise (Best Foods/Hellmans recommended)
• 1 tsp Dijon mustard
• 1/8 tsp of Worcestershire sauce
• 2 tbsp finely chopped scallions (green parts only)
• 4 tbsp fresh cilantro, chopped
• 1/2 tsp turmeric
• 1/2 tsp cumin
• 1/2 tsp coriander
• 1/4 tsp low FODMAP chili powder (if tolerated)
• 1/4 tsp ground ginger
• 1/4 tsp black pepper
• pinch sea salt
• 1 egg, beaten
• 1 tablespoon avocado oil (or other neutral oil)
• lemon wedges for serving (optional)

Instructions

1. Combine the panko, mayonnaise, mustard, Worcestershire sauce, scallions, cilantro, spices, salt, and pepper in a mixing bowl. Drain the salmon well and gently stir in, leaving some large chunks of fish. Add enough egg to be able to form patties that stick together and mix until even. If it becomes too runny, add a little more panko.
2. Divide the salmon mixture in half, then repeat 2 more times so that there are 8 equal portions. Form each portion into a small cake about an inch tall.
3. Heat a nonstick or cast-iron pan over medium heat. Add the avocado oil. When hot, add the cakes to the pan and cook until golden brown, about 2 minutes per side. Do not overcook.
4. Serve hot, with or without sauce, accompanied by lemon wedges.

Troubleshooting

Having trouble with cakes that don’t hold together? Let’s figure out why.

• Too chunky – it’s great to leave larger chunks of fish for texture, but there must be enough fish mashed with the panko and eggs to hold together. Try leaving fewer chunks.
• Too dry – there must be the right amount of beaten egg in order for the mixture to hold together. Add a little bit of egg at a time, mixing well, until you can form a patty.
• Too wet – sometimes there’s too much egg and it becomes too wet to hold shape. In this case add small amounts of panko until the mixture becomes sticky enough to hold together.
• Don’t overdo it – if you wind up adding a lot of egg and panko, this can cause the resulting fish cakes to become dense and heavy. Use a light touch when adding egg or panko.

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 Simple Salmon Cakes

I’d almost given up on salmon cakes. The recipes I’d tried in the past always seemed to deliver dry fish-flavored pucks. It occurred to me that Maryland crab cakes are usually moist with a light crust. Fish and crab behave similarly in the kitchen. Why not try making salmon cakes the same way? As it turns out, the results were pretty good.

There’s a lot of debate as to exactly what constitutes an authentic Maryland crab cake, but the most basic crab cake is simply lump crab meat mixed with a little mayo and mustard with some kind of starchy binder mixed with egg. The trick to making it delicious is to keep it simple. Preparing salmon in a similar fashion results in an inexpensive, quick meal or an easy appetizer.

This recipe was developed with canned salmon in mind. Be aware that some types of canned salmon contain skin and bones. They are soft and edible but some people dislike the texture. If you prefer no skin or bones, be sure to read the packaging carefully. Look for the labels ‘boneless’ or ‘deboned’. You can of course use any leftover salmon fillets you may have on hand. The rest of the ingredients are usually found around most kitchens, making this an ideal ‘pantry meal’. The resulting salmon cakes are light and moist. They’re great on their own, but some folks prefer theirs with a bit of sauce. Try low FODMAP Tartar Sauce, Basil-Balsamic Mayo or serve with eggs and 2-Minute Hollandaise Sauce.

Feeling a little spicy? Take your salmon cakes to the next level by introducing seasonings and fresh vegetables. Check out the Variation section for how to make a less simple salmon cake.

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Low FODMAP Simple Salmon Cakes

Makes 8 small cakes or 2-3 servings.

Ingredients

• 10 oz cooked salmon (2 5 oz cans)
• 6 tbsp gluten-free panko
• 2 tbsp real mayonnaise (Best Foods/Hellmans recommended)
• 1 tsp Dijon mustard
• 1/8 tsp of Worcestershire
• pinch sea salt
• freshly ground pepper to taste
• 1 egg, beaten
• 1 tablespoon avocado oil (or other neutral oil)
• lemon wedges for serving (optional)

Instructions

1. Combine the panko, mayonnaise, mustard, Worcestershire sauce, salt, and pepper in a mixing bowl. Drain the salmon well and gently stir in, leaving some large chunks of fish. Add enough egg to be able to form patties that stick together and mix until even. If it becomes too runny, add a little more panko.
2. Divide the salmon mixture in half, then repeat 2 more times so that there are 8 equal portions. Form each portion into a small cake about an inch tall.
3. Heat a nonstick or cast-iron pan over medium heat. Add the avocado oil. When hot, add the cakes to the pan and cook until golden brown, about 2 minutes per side. Do not overcook. Remove cakes to a plate lined with paper towels.
4. Serve hot, with or without sauce, accompanied by lemon wedges.

Troubleshooting

Having trouble with cakes that don’t hold together? Let’s figure out why.

• Too chunky – it’s great to leave larger chunks of fish for texture, but there must be enough fish mashed with the panko and eggs to hold together. Try leaving fewer chunks.
• Too dry – there must be the right amount of beaten egg in order for the mixture to hold together. Add a little bit of egg at a time, mixing well, until you can form a patty.
• Too wet – sometimes there’s too much egg and it becomes too wet to hold shape. In this case add small amounts of panko until the mixture becomes sticky enough to hold together.
• Don’t overdo it – if you wind up adding a lot of egg and panko, this can cause the resulting fish cakes to become dense and heavy. Use a light touch when adding egg or panko.

Variation

• Old Bay Salmoncakes – Try adding 2 tbsp finely diced red bell pepper, 1 tbsp of finely chopped scallions (green parts only), 1 tsp fresh parsley and 1/4 tsp of Old Bay seasoning blend (if tolerated, contains capsaicin).

Old Bay Salmoncakes. I only wish I’d used red bell pepper instead of green.

Low FODMAP Florentine Chicken Soup

The culinary term “Florentine” has historically referred to dishes made with spinach and meat topped with Mornay sauce, which is béchamel sauce supplemented with cheese. However over the years the meaning has changed somewhat, with cooks often dropping the heavy cream sauce from ‘Florentine’ dishes, but retaining the spinach and cheese.

Florentine Chicken soup with low FODMAP pasta variation.

This easy soup is packed with flavorful, healthy veggies, Italian seasonings and of course chicken. For this dish, you can chop the chicken before adding if you like, but I prefer to cook the pieces whole then shred them. Either method produces great results. Top each bowl of soup with a handful of Parmesan cheese to make a delightfully satisfying one-pot meal that’s ready in about 40 minutes.

The soup can be made as written or modified to your tastes. Following the recipe are several variations to try. Please note that this dish contains some ingredients that are not low FODMAP. Keep an eye on portion size.

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Low FODMAP Florentine Chicken Soup

Makes 8 servings.

Ingredients

• 1 lb boneless skinless chicken thighs
• 1 bunch scallions, chopped
• 2 ribs celery, chopped (optional)
• 2 med carrots, chopped
• 1/2 red, orange or yellow bell pepper, diced
• 2 packed cups chopped fresh spinach or 5 oz of frozen spinach
• 6 cups low FODMAP chicken broth
• 1 ½ tsp dried oregano
• 1 bay leaf
• 1/2 tsp thyme
• 1/2 tsp red pepper flakes (optional)
• 1 tablespoon garlic-infused olive oil
• sea salt or to taste
• black pepper to taste
• shaved or shredded Parmesan cheese for serving

Instructions

1. Heat a stock pot over medium high heat. Add the celery, carrots, bell pepper, scallions, bay leaf, oregano, thyme, pepper flakes and chicken broth. Bring to a boil. Reduce heat and add chicken thighs whole. Simmer on low for 25 minutes.
2. Remove the chicken to a plate and shred using two forks, then return it to the pot.
3. Add garlic-infused olive oil and the spinach. Cook for a few more minutes, stirring, until spinach is wilted. Taste and add sea salt and pepper as desired.
4. Serve topped with Parmesan cheese.

Variations

Need to extend the soup or simply want to mix things up?

• Try adding 2 diced Yukon gold potatoes along with the other vegetables.
• Try adding a can of diced tomatoes along with the other vegetables.
• Try topping individual portions with cooked low FODMAP pasta.
• Try topping with shredded mozzarella instead of Parmesan.

Low FODMAP Easy Chilaquiles Rojos with Chicken

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.

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Low FODMAP Easy Chilaquiles Rojos with Chicken

Makes 4 servings.

Ingredients

• 1-1/3 lbs boneless skinless chicken breast (4 pieces)
• 3-1/2 tbsp paprika
• 2-1/2 tbsp low FODMAP chili powder
• 1/2 tsp cayenne (optional)
• 1/4 tsp ground cumin
• 1 tsp cane sugar (optional)
• 1/2 tsp sea salt, divided
• 2 tbsp avocado oil or other neutral oil
• 3 tbsp sweet rice flour
• 1 tbsp garlic infused olive oil
• 3 cups low FODMAP chicken broth
• 1/4 tsp ground black pepper
• 1/2 lb tortilla chips
• 3/4 cup crumbled feta cheese
• 3-4 scallions, shredded or cut into curls
• 1/2 cup lactose free sour cream, for serving (optional)
• 1/2 cup cilantro, chopped (optional)

Instructions

1. In a small bowl combine the paprika, chili powder, cayenne, cumin, sugar and 1/4 teaspoon of the salt.
2. 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.
3. 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.
4. 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.

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 Pan-Seared Lamb Shoulder Chops with Moroccan Spices

Lamb shoulder chops are easy to prepare and cook in about 10-15 minutes, making them a great low effort choice for dinner. A Moroccan spice dry rub can elevate this simple cut of meat into an extraordinarily fragrant and impressive low FODMAP dish. Serve these chops alongside rice pilaf and a vegetable for a complete meal.

Not only are lamb shoulder chops juicy and flavorful, they also tend to be an economical way to enjoy lamb. They are a fatty cut, which is something many of us with digestive issues need to pay attention to since high fat meals can upset sensitive stomachs. The fat is important during cooking, but any fatty bits that make it to your plate should be discarded.

This recipe makes about 2 tbsp + 2 tsp of dry rub, which is more than you will probably need for 2 lamb shoulder chops. (I use about 1 tsp of dry rub on each side of the chop, so 2 tsp total per chop.) You can save the remaining dry rub in a small airtight container for use on more chops or for use in lamb or beef kofta.

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Low FODMAP Pan-Seared Lamb Shoulder Chops with Moroccan Spices

Makes 2 servings.

Ingredients

• 2 lamb shoulder chops (3/4 lb – 1 lb each)
• 1 tbsp garlic-infused olive oil
• 1 tbsp ground cumin
• 1.5 tsp paprika
• 1.5 tsp ground coriander
• 1/4 tsp sea salt
• 1/2 tsp ground black pepper
• 1/2 tsp cinnamon
• 1/2 tsp allspice
• 1/8 tsp ground cloves

Instructions

1. Create the dry rub by adding the cumin, paprika, coriander, salt, pepper, cinnamon, allspice and cloves to a small container with a tight fitting lid. (An empty spice bottle works great.) Shake to combine.
2. Heat a large cast iron skillet over medium-high heat. While waiting for the pan to get hot, pat the lamb chops dry with paper towels and season them well with the dry rub – about 1 tsp per side of each chop.
3. Add the garlic-infused olive oil to the pan. Once the oil is hot, almost to the point of smoking, carefully place the seasoned lamb chops in the pan. Sear the first side of the lamb for 5 minutes, then flip and sear the other side for an additional 4-5 minutes. This should produce a medium-rare chop (125°F internal temperature) with a nice seared crust on both sides. If you prefer a less rare chop, continue cooking, checking for doneness with a meat thermometer.
4. Once the chops have reached the doneness you prefer, place them on a cutting board or large plate and loosely drape aluminum foil over the top. Allow them to rest for 5 minutes before serving.