Greek Chicken Pasta

This distinctly Mediterranean dish captivates the taste buds with the pungent flavors of kalamatas and feta, complimented by oregano, tomatoes and scallions. Just be sure to choose a feta that only has 1g or less in carbohydrates per serving to meet any low FODMAP requirements, and if you’re sensitive to gluten or wheat carbohydrates, choose a gluten-free penne.

When cooking with olives, it’s important to note that you don’t actually want to cook the olives, you just want to heat them through. Cooking olives brings out the bitterness in them, so I have you add them at the same time you add the feta. The feta will melt a little; it becomes a bit creamy as it mixes with the olive oil and the smaller chunks will automatically melt as you stir it in, while some of the larger pieces will remain, giving it a nice look. Beware of over-stirring though, as it will become a bit paste-y. You really only want to stir a few times, enough to mix it in.

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Greek Chicken Pasta

  • 4 tablespoons olive oil
  • 8 ounces penne pasta
  • 12 ounces frozen precooked chicken breast strips
  • 1/2 red bell pepper, cut into strips
  • 1 teaspoon oregano
  • 3 ounces feta, crumbled
  • 2 dozen kalamata olives, pitted and sliced in half
  • 2 roma tomatoes, diced
  • 2 scallions, diced (dark green parts, only)

Cook pasta according to package directions and drain. Meanwhile, heat 1 tablespoon oil in a large skillet over medium-high heat. Sautee chicken and peppers until chicken is heated through and peppers are slightly softened and browned. Add pasta, oregano, tomatoes and remaining oil. Stir and heat through, 1-2 minutes. Remove from heat. Add feta and olives, stirring to distribute evenly. Serve warm, topped with scallions.

Prep time: 20 minutes

Serves: 4

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Bowtie Pasta with Chicken Sausage

This pasta dish is loaded with great flavor, fiber and protein. You can choose just about any kind of chicken sausage you like, or use Italian or Kielbasa sausage instead if you’re having a hard time finding one that’s low FODMAP. I’ve used a variety of sausages and they all turn out good, but I particularly enjoy it with a spinach and cheese chicken sausage.

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Bowtie Pasta with Chicken Sausage

  • 3 cups dried Farfelle pasta
  • 1 tablespoon extra-virgin olive oil
  • 1 package low FODMAP chicken sausage, cut into half-inch slices
  • ½ cup white cooking wine
  • 1 14.5 oz can diced tomatoes
  • 1 15 oz can cannellini beans, rinsed and drained
  • 1 teaspoon Sage
  • Salt and pepper to taste
  • 1/2 cup shredded parmesan cheese

Cook pasta to desired doneness, drain and set aside. Meanwhile, heat oil in a large skillet over medium-high heat. Add sausage and cook until browned. Pour in wine and stir, loosening up any brown bits from the bottom of the pan. Add tomatoes and simmer 5 minutes. Reduce heat to medium, and stir in beans, Sage, salt and pepper. Cover, and cook until beans are heated through. Toss with cooked pasta and top with Parmesan. Serve hot.

Prep time: 25 minutes

Serves: 4

Chicken Monterey

This is a long beloved dish that I stole from another restaurant (surprise, surprise) when they took it off the menu. Bob Evans served Chicken Monterey back when I was a struggling college student working for them for tips back in 1996 and I loved the combination of gooey Monterey jack cheese with bacon, fresh diced tomatoes and green onion. Best of all, I didn’t even have to modify it for my low FODMAP diet, because it comes that way naturally. You just have to make sure to choose a Monterey jack with 1% or less carbohydrate content per serving to ensure its low enough in lactose and use only the dark green parts of the scallions.

Chicken Monterey

  • 1 tablespoon olive oil
  • 4 Chicken Breasts or Cutlets, 4-6 ounces each
  • 4 ounces Monterey jack cheese, sliced
  • 8 slices fully cooked Applwood Smoked Bacon
  • 2 roma tomatoes, diced
  • 2 green onions (scallions, dark green part only), diced
  • Salt and Pepper

Pre-heat skillet over medium -high heat. Add oil. Salt and pepper Chicken. Reduce heat to medium and add chicken. Sautee chicken breasts 8-10 minutes per side, until cooked through. Top with Monterey jack and cover to melt, 1-2 minutes. Plate chicken and top with 2 bacon slices each. Sprinkle with diced tomato and onion. Serve hot.

Prep time: 10 mins

Cook time 15-20 mins

Serves: 4

Twice Grilled BBQ Burritos

The idea behind these burritos is a marriage of a fajita and a burrito and the results are a collision of YUM! You can use just about any traditional fajita item you’d like to stuff it with, but to keep it low FODMAP, of course you want to stick mostly with protein rather than carbohydrates.

Many millennia ago, there was a Mexican restaurant that used to make a simple, but much loved burrito of mine. When they went out of business, I missed it so much I figured out how to make one myself. This is the result, minus the onions that originally went into it and with a slight scale down to the amount of cheese that I once used.

Twice Grilled BBQ Burritos

  • 2 tablespoons olive oil, divided
  • 6 oz chicken breast, frozen pre-cooked chicken strips, or sirloin steak
  • ½ red bell pepper, cut into thin strips
  • 2 burrito size flour tortillas (gluten-free is fine)
  • 2 ounces mild cheddar or monterrey jack cheese
  • Low FODMAP Barbeque Sauce
  • Lactose-Free Sour cream (optional)

In a large skillet over medium-high heat, and 1 tablespoon oil and grill the chicken breast, strips or sirloin steak to desired doneness (the chicken you want to cook through, the steak is usually good done to medium so it isn’t too done but isn’t too bloody, either), adding bell pepper strips in last few minutes of cooking. Remove skillet from heat and scrape away any debris, but reserve skillet.

Using a cutting board and steak knife, cut the chicken breast or steak into fajita style strips. Layer meat and peppers in the center of your tortillas and top with 1 ounce of cheese. Drizzle with barbeque sauce. Fold into burritos.

Place pan back over medium heat, allowing it to heat 3-5 minutes, so pan is fully heated. Add remaining oil and lay burritos in the pan seam side down. Allow to cook 2-3 minutes before flipping. Burritos should be golden brown and crispy. Flip tgem seam side down and drizzle with more barbeque sauce. Transfer to plate and top with a dallop of sour cream, if desired.

Serves: 2

Prep Time: 20-30 mins

Tarragon Chicken

This French inspired crock pot recipe is the reason I’ve fallen hard for tarragon. Its flavor melds with chicken in a slightly sweet and savory way that’s unique and quite different from the herbs usually pared with poultry, lending it a totally new flavor profile. Chicken Tarragon has been a staple recipe in our household for years, so when I developed carbohydrate intolerance, I wasn’t willing to give it up, despite its traditional inclusion of onion and heavy cream. Instead, I chose to adapt it and found that I was just as happy with the results. The recipe I adapted this from comes from one of my all time favorite cookbooks, The Gourmet Slow Cooker by Lynn Alley, which provided me with more than a half a dozen recipes that are in my regular rotation, a few dishes I prepare only on special occasions and a thorough education on how to do slow cooker meals right. Although most of the recipes take some modification for people with food intolerance, I still recommend this book to any foodie as it will not only make you a better cook, it will introduce you and your family to a variety of flavors from around the world, not to mention impress the hell out of guests.

In addition to removing or substituting high FODMAP ingredients, I also substitute some of the more expensive ingredients for their more affordable counterparts, making it easier on the budget and therefore a somewhat more regular meal for my family to enjoy as well as yours.

Tarragon Chicken

  • ¼ cup plus 2 tablespoons all purpose gluten-free or whole wheat flour
  • ½ teaspoon salt
  • 4-6 boneless skinless chicken breasts
  • 2 tablespoons butter
  • 2 tablespoon olive oil
  • 1 cup white cooking wine
  • 1 cup low FODMAP chicken stock
  • 1 tsp dried tarragon

Grease the inside of the crock pot and begin pre-heating it on low. Heat a large skillet on medium high on the stove and add the butter and oil. Place flour and salt in plastic bag and place breasts in bag to coat chicken, one at a time before placing in skillet with tongs. Brown each side 3-4 minutes. Transfer chicken to crock pot.

Reduce heat to medium. Add 2 tablespoons flour to pan juices and make a paste. Whisk in wine, simmering until reduced by half. Whisk in chicken stock and simmer, stirring, until slightly thickened, enough to coat the spoon. Add tarragon and pour sauce over chicken in crock pot. Cook 3-5 hours, or until chicken is firm but tender. It is best if removed from the crock pot before it begins to fall apart.

If serving with rice, try mixing with the gravy; it makes for a heavenly combination!

Serves 4-6

Prep Time: 20 mins

Cook Time: 3-5 hours

Shredded Beef or Chicken Enchiladas

Enchiladas are a long time favorite of mine, with their melty cheese and rich sauces. There are so many ways to make enchiladas that they’re easy to keep exciting and fresh, but made traditionally, they’re an absolute no-no for people on the FODMAPs diet. Luckily, with some modification, it’s still quite possible to enjoy that great enchilada flavor without torturing your tummy.

In this recipe, I’ve eliminated the use of onions, garlic, and limited the amount of lactose. The cheese is entirely optional of course, so if you can’t have it because of allergy, just skip it. If you can have some, just make sure whatever cheese you choose has 1g or less of carbohydrates per serving.

You can also use either traditional flour or gluten free tortillas, depending on what you can tolerate. If you can’t eat two tortillas no matter which you use, double stuff a single one so you get sufficient meat in your meal. You can also vary or change the vegetables you top it with, but most people on a FODMAPs diet can tolerate tomato and lettuce and my Low FODMAP red tomato salsa adds a nice kick, too. You can also top these with the dark green part of green onion (scallions), if you want some onion flavor.

Shredded Beef or Chicken Enchiladas

  • Tablespoon olive oil
  • 8 ounces leftover pot roast or chicken breast (shredded)
  • 4 9” (taco sized) flour or gluten free tortillas (I use Mission, as they’re soy free, too)
  • 4 ounces cheddar or Monterey jack
  • 1 1/2 cups Green or Red Enchilada Sauce
  • 1-2 tablespoons diced green chiles
  • Shredded lettuce
  • Diced tomato
  • Diced scallions (dark green tops only)
  • Red tomato salsa

Turn oven to 375 degrees and grease 9×9 baking dish. Heat oil in small skillet on medium heat and add shredded meat. Heat for 3-4 minutes until warmed. Stir in diced green chiles and a ½ cup of enchilada sauce. Remove from heat.

Pour a 1/4 cup of tortilla sauce into the casserole dish, tilting the dish until it coats the entire bottom.

Lay tortillas out on a clean working surface. Arrange 2 ounces beef mixture and 1 ounce of cheese in a line on each tortilla, fold in half and roll up.

Add rolls to casserole side by side.

Cover rolled enchiladas with sauce and place in the oven for 20 minutes.

Optional: If you want, you can put the cheese on the outside instead:

Dish onto plates with a spatula and top with remaining ingredients before serving.

Serves: 2

Prep Time: 15 mins

Cook Time: 20 mins

Check out my Low FODMAP Recipes page for more ideas!

Chicken Noodle Soup

SoupnBurger

This is a great recipe that brings back childhood memories; Chicken Noodle Soup. It’s not like Campbell’s, but it’s very flavorful and really warms you up on cold winter days without upsetting the tummy. It goes great with burgers or sandwiches and freezes well; making it an easy go to for nights when cooking just isn’t an option.

Chicken Noodle Soup

  • 1 tablespoon butter
  • 2 celery ribs, sliced
  • 1 whole carrot or 8 baby carrots, sliced
  • ½ tsp Bell’s Seasoning (poultry seasoning)
  • ½ tsp Sea Salt
  • 2 pints Chicken Stock (see recipe here)
  • 2 cups chopped roasted chicken (see recipe here)
  • 1 pint water
  • 2 cups wide egg noodles or gluten free noodles

In a large stock pot over medium high heat, melt the butter and sauté the celery and carrots, about five minutes. Add the spices and chicken and stir. Add remaining ingredients and bring to a boil. Reduce heat and simmer until vegetables and noodles are soft, 20-30 minutes. Add salt and pepper to taste before serving.

ChickenNoodleSoup

Makes 6-8 Servings

Prep Time: 20 mins

Cook Time: 30 mins

Looking for more FODMAP friendly recipes? Find them here!

Lemon Tarragon Chicken Salad

I love chicken salad sandwiches and this unique, savory, low FODMAP chicken salad recipe is a great way to get my fix. I’ve always been a bit picky about my chicken salad. Even before I developed FODMAP issues, I was never really a fan of sweet and savory mixed (with the exception of trail mix and chocolate, lol), so I usually turned my nose up at chicken salad with grapes or that sort of thing in it, or did my best to pick around them. The little deli in the building I worked in downtown for a few years had exceptional chicken salad, a regular savory variety and my favorite; a Cajun chicken salad variety. While I’ve never quite managed to duplicate their Cajun chicken salad (still working on it), I did find a recipe for a whole new kind that I absolutely adore; Lemon Tarragon Chicken Salad. I did have to do some modification to make it work for my FODMAP needs, and if you can’t tolerate any amount of lemon, it may not be for you, though you can certainly try it without the citrus. I have found that while I do have problems when I attempt to consume a teaspoon or more of lemon juice in a single sitting, the amount used in this recipe works just fine for me and really adds some nice flavor.

Oven Roasted Chicken makes the best chicken salad. The roasting makes for especially moist and flavorful chicken, and if you don’t stir too much, you’ll find your salad has satisfying chunks of chicken you can sink your teeth into. It’s also a great way to use up some of the left over chicken meat from a Whole Roasted Chicken, which you need to make your own low FODMAP chicken stock.

Lemon Tarragon Chicken Salad

  • 1 ½ lbs roasted chicken meat, hand pulled into bite sized chunks
  • ¾ cup finely chopped celery
  • ¾ cup low FODMAP mayonnaise (Helmann’s or Simple Truth works)
  • 1 teaspoon dried tarragon
  • A few dashes of salt
  • 1 tablespoon lemon juice from concentrate

In a medium bowl, whisk together your mayo, lemon juice, salt and tarragon. Add pulled chicken meat and chopped celery and stir until chicken is well coated in mixture. Do not over-stir. Allow to chill at least 4 hours before serving to allow the flavors to fully meld.

I really enjoy this chicken salad on almost any bread, from classic croissants to a nice brioche roll to some whole wheat or rye toast. You can always skip the bread or go with a nice, well-toasted gluten-free option, as well. It tastes great topped with lettuce and tomato, which provides a nice added crunch.

Serves: 6-8

Prep time: 15-20 mins

Low FODMAP Chicken Stock

20180126_173418.jpgSince I shared my recipe for Oven Roasted Chicken yesterday, I thought today would be a great day to share how to make stock from the carcass, which I will actually be making today.

Chicken Stock or broth is one of those things that it’s exceedingly rare to find without garlic and onion in it. Those of us who have figured out that their IBS is actually carbohydrate intolerance know that it isn’t really rare at all, but food manufacturers certainly haven’t gotten the message yet, nor have many sufferers. So for now unless you want to pay a small fortune for the few FODMAP friendly products out there (if you can even find them), the only real solution is to make your own. The good news is that you actually get a better tasting, healthier product that way.

I am a firm believer that no stock is worth it unless you cook it for at least 18-24 hours, so I highly recommend you invest in a 6-7 quart slow cooker (if you don’t already have one) and utilize it for this recipe. You can use a stock pot if you don’t have one, but you have to feel comfortable with leaving it unattended overnight, on medium low unless you’re up for a long day. Luckily, it’s something you won’t need to make often, as it yields an impressive amount that you can easily store in the freezer.

Chicken Stock

  • Roasted chicken carcass (See Herb Roasted Chicken Recipe here)
  • 2 ribs of celery cut into 2 inch chunks
  • 6-8 baby carrots
  • 6 parsley sprigs
  • 5-6 pints filtered water
  • Olive oil
  • 1 teaspoon Salt
  • 1/2 tablespoon peppercorns

Pre-heat oven to 400 degrees. Preheat slow cooker on low. Place cut celery and carrots on a cookie sheet and brush lightly with oil. Place on bottom rack of over and roast for 10-15 minutes, until lightly browned to enhance the flavor.

From your roasted chicken, remove any spices and vegetables left from roasting and discard. You of course also want to remove and reserve any usable meat from the bird, but don’t worry about picking the bones completely clean. Any leftover meat will only enhance your stock. Add the carcass to your slow cooker along with your parsley sprigs, roasted vegetables, salt and peppercorns.

Fill the crock pot to the top with filtered water. Cook for 18-24 hours. Once finished, allow it to cool to a safe handling temperature. Pour the stock into a pitcher or spouted bowl through a strainer to catch all of the solids. Discard the solids. Refrigerate the liquid until the fat on top forms a solid and remove with a spoon. Divide the remaining broth into mason jars or other storage containers. If freezing, be sure to leave at least two inches at the top of each container, as liquids expand as they freeze.

Stock will keep around 4 days if refrigerated to several months if frozen. You can add other spices and herbs to flavor the broth if you choose, however I opt not to add any other flavors to mine, as I use stock in a wide variety of recipes and prefer to choose my spices depending on the dish I am making.

Makes: 5-6 pints

Prep time: 30 mins

Cook time: 18-24 hours

Looking for more low FODMAP recipes? Look here.

Whole Roasted Chicken

I always thought a whole roasted chicken would be a giant pain to make, but since I’ve had to turn to making my own chicken stock to ensure it’s onion and garlic free, it’s become a regular staple in our house and I find I don’t mind making it at all. Perhaps because the payoff is always more than worth the work, but probably just as much because it yeilds such excellent results. We usually eat the perfectly roasted chicken the day I cook it, and boy is it juicy and tender. So good, we’ve pretty much forgotten to get squeamish about the bones and we usually each devour a leg and a little breast meat, eyeing the plate sadly when it’s gone. The rest of the bird gets divvied up for other meals, such as salads topped with chicken, wraps, chicken salad sandwiches, chicken noodle soup, enchiladas, burritos, tacos, or nachos… I could go on, but you get the picture. I even save some the bits we won’t eat and give it to the cat in lieu of less healthy canned cat foods as a treat (yes, my veterinarian recommended it). There literally isn’t a single part of the bird that doesn’t get used, since the carcass and less savory bits are used that night to make stock.

The thing I love about this recipe is that it’s not too complicated, yet it produces a tremendously tender bird. That’s because the vegetables and butter are both providing a good deal of moisture the entire time it’s cooking. It also eliminates the need to cover it, so you also get a nicely browned bird. You also get some really great flavor thanks to the spices used. If you prefer a more traditional taste, use some poultry seasoning instead.

Whole Roasted Chicken

  • 1 3-4 lb Heritage Raised Whole Chicken
  • 1 stalk of celery, cut into several chunks
  • 6-8 Baby Carrots
  • ½ stick of butter (divided in half)
  • Rosemary
  • Thyme
  • Tarragon
  • Sea Salt and Pepper
  • Kitchen String (optional)

Pre-heat oven to 350 degrees. Remove any remaining innards and set aside. Pat the bird dry and place in roasting dish. Open the cavity and sprinkle the inside of the turkey generously with each spice. Fill the cavity with the carrots and celery and half of the butter. Close over the cavity and tie the legs together using kitchen string if you’d like. With the remaining butter, rub the outside of the turkey and place bits of butter under the skin, where it isn’t attached. Sprinkle the spices over the outside of the turkey.

Place chicken on the lowest oven rack and bake uncovered until a meat thermometer inserted into breast reads 160 degrees (1hr 15mins to 1hr 45 mins). Baste ir brush occasionally with butter from bottom of pan.

Serves: 5-7?

Prep time: 20 mins

Cook time: 1hr 15min- 1hr 45mins