The Low-FODMAP Diet Cookbook (10 page)

1 heaping tablespoon pine nuts

½ cup (1½ ounces/40 g) grated Parmesan, plus more for sprinkling

Salt and freshly ground black pepper

1.
Bring a large pot of water to a boil over high heat. Meanwhile, cut the tops off the bell peppers and remove the stems and seeds. Using metal tongs, hold a bell pepper over the flame of a gas stovetop to char the outside evenly all over. The skin will blacken and bubble. (Alternatively, lay all the peppers on a foil-lined baking sheet and broil for 5 minutes, turning with tongs occasionally.) Place in a plastic bag and set aside to sweat. Repeat with the remaining bell peppers. Set aside in the bag while you make the filling.

2.
Add the rice to the boiling water, decrease the heat to medium-high, and cook for 10 minutes or until tender. Drain and set aside.

3.
Preheat the oven to 350°F (170°C).

4.
Heat the garlic-infused oil in a large frying pan over medium heat. Add the beef, paprika, and thyme and cook, stirring, until the meat is nicely browned, breaking up any lumps as you go. Push the meat to the side of the pan, add the tomatoes and olive oil, and cook until the tomatoes have softened. Stir into the meat. Add the rice, vinegar, pine nuts, and Parmesan. Season with the salt and pepper and stir well to combine.

5.
Remove the peppers from the plastic bag and peel off the blackened skin. Small fragments of blackened skin may remain, which is fine; it will add a nice smoky flavor to the dish.

6.
Spoon the meat filling evenly into the bell pepper shells, place them on a baking sheet, and sprinkle with a little extra Parmesan. Bake for 20 to 25 minutes, until heated through. Serve warm or cold.

PER SERVING:
672 calories; 33 g protein; 29 g total fat; 11 g saturated fat; 68 g carbohydrates; 4 g fiber; 496 mg sodium

MAKES 12

When living with food intolerances, it is often the foods we used to enjoy when eating out that we miss the most. If it's Chinese food you miss, these crisp and flavorful rolls may bridge the culinary gap.

2 teaspoons garlic-infused olive oil

2 teaspoons rice bran oil, sunflower oil, or canola oil, plus enough for deep-frying

1 teaspoon finely grated ginger

2 teaspoons Chinese five-spice powder

2 tablespoons plus 2 teaspoons gluten-free soy sauce, plus more for serving (optional)

8 ounces (225 g) ground pork

½ carrot, finely grated

Half an 8-ounce (225 g) can bamboo shoots, drained well and finely chopped (2½ ounces/70 g drained)

2 cups (160 g) finely shredded cabbage

Twelve 8-inch (22 cm) round spring roll wrappers

1.
Combine the garlic-infused oil, rice bran oil, ginger, five-spice powder, soy sauce, pork, carrot, bamboo shoots, and cabbage in a medium bowl. Cover and refrigerate for at least 2 hours to allow the flavors to blend and the vegetables to soften.

2.
Fill a large shallow dish with hot water. Place a spring roll wrapper in the water and soak for about 1 minute or until just softened. Blot on paper towels or a clean kitchen towel until thoroughly dry.

3.
Place 2 heaping tablespoons of the filling on the bottom third of the wrapper in a line about 1½ inches (4 cm) long. Roll the wrapper over the filling once from the bottom and fold in the sides to enclose the filling, then roll up tightly like a cigar. Arrange on a platter and cover with a moist cloth while you make the remaining rolls. Place in the refrigerator for at least 2 hours.

4.
Preheat the oven to 300°F (150°C). Pour the rice bran oil into a deep-fryer or large heavy-bottomed saucepan until two-thirds full and heat over medium-high heat to 350°F (180°C); a cube of bread dropped in the oil will brown in 15 seconds, or small bubbles will appear around the handle of a wooden spoon dipped into it.

5.
Working in small batches, add the spring rolls and deep-fry for 5 to 6 minutes, until crisp and golden. Remove with a slotted spoon and drain on paper towels. Keep warm in the oven while you cook the remaining spring rolls.

6.
Serve hot with soy sauce, if desired.

PER SERVING
(not including the extra soy sauce for dipping):
204 calories; 7 g protein; 11 g total fat; 3 g saturated fat; 20 g carbohydrates; 1 g fiber; 400 mg sodium

MAKES ABOUT 24

These are light and fresh, not deep-fried—in fact, the rolls are not cooked at all. A simple but important key to success, as for the spring rolls, is to soak the wrappers until they are pliable but not waterlogged. And don't forget to blot them dry!

2 cups (3½ ounces/100 g) gluten-free rice vermicelli, broken into 4-inch (10 cm) lengths

7 ounces (200 g) boneless, skinless chicken thighs, thinly sliced

¼ cup (60 ml) gluten-free sweet red chili sauce,* plus more for serving

Nonstick cooking spray

Twenty-four 8-inch (22 cm) round rice paper wrappers

1 small head butter lettuce (Boston or Bibb), leaves shredded

1 small carrot, thinly sliced into 1-inch-long (3 cm) strips

Handful of cilantro leaves

*
Most sweet chili sauces contain garlic. The amount present in the sauce is minimal and should be suitable for most people on a low-FODMAP diet. If you are extremely sensitive to garlic, it is best to avoid this dish, or limit intake to a very small serving. Assess your individual tolerance.

1.
Fill a large bowl with very hot water. Add the noodles and soak for 4 to 5 minutes, until softened. Drain and rinse under cold water, then drain again.

2.
Meanwhile, toss the chicken strips in the sweet chili sauce. Spray a frying pan with cooking spray, add the chicken, and cook over medium heat for 1 to 2 minutes, until cooked through. Set aside to cool.

3.
Fill a large shallow dish with hot water. Place a spring roll wrapper in the water and soak for about 1 minute or until just softened. Blot dry on paper towels or a clean kitchen towel.

4.
Place a small handful of noodles on the bottom third of the wrapper and top with a little shredded lettuce and two or three pieces of carrot and chicken in a line about 1½ inches (4 cm) long. Top with a sprinkling of cilantro. Roll the wrapper over the filling once from the bottom and fold in the sides to enclose the filling, then roll up tightly like a cigar. Arrange on a platter and cover with a moist cloth while you make the remaining rolls. Cover with plastic wrap and refrigerate if not serving immediately.

5.
Serve the rolls with a small bowl of sweet chili sauce for dipping.

PER SERVING
(
¹
/
₂₄
recipe, with chili sauce for dipping):
75 calories; 3 g protein; 1 g total fat; 0 g saturated fat; 14 g carbohydrates; 0 g fiber; 71 mg sodium

MAKES 12

These are so easy to make, and the fillings can be as varied as your imagination (and pantry) will allow. I have given a few suggestions below to get you started.

2½ cups (500 g) short-grain (sushi) rice

⅓ cup (80 ml) seasoned rice vinegar

1 heaping tablespoon superfine sugar

½ teaspoon salt

6 nori sheets

Gluten-free wasabi paste, toasted sesame seeds, and gluten-free soy sauce, for serving

FILLINGS SUGGESTIONS

Shrimp and avocado:
12 peeled cooked shrimp (halved lengthwise), avocado slices, and toasted sesame seeds

Vegetarian:
avocado slices, baked or fried tofu strips, carrot matchsticks, shredded lettuce, cucumber strips, gluten-free mayonnaise, and toasted sesame seeds

Smoked salmon:
smoked salmon strips or flaked canned tuna, avocado slices (optional), cucumber strips, and gluten-free mayonnaise

1.
Place the rice and 4 cups (1 liter) water in large saucepan. Bring to a boil, reduce the heat to medium-low, cover, and cook for 8 minutes. Remove from the heat and let stand, still covered, for 10 minutes.

2.
Combine the vinegar, sugar, and salt in a small bowl and stir until the sugar has dissolved.

3.
Transfer the rice to a large bowl, add the vinegar mixture, and gently stir to make the rice grains slightly sticky but still separated. Cover with a damp kitchen towel and keep warm. Do not refrigerate.

4.
Place a sheet of nori on a sushi mat or piece of parchment paper, shiny-side down, with the longer edge closest to you. Spread one-sixth of the cooked rice over the closer two-thirds of the nori sheet in a ⅛- to ¼-inch-thick (3 to 5 mm) layer. Place your chosen filling across the center of the rice layer. Pick up the nori edge closer to you and roll it over the filling, using the sushi mat or parchment paper to help you. Keep rolling it firmly until you reach the end of the sheet. Wet the end with a little water and press gently to seal. Set aside, seam-side down, and repeat with the remaining nori, rice, and fillings.

5.
Refrigerate for 1 hour, covered with plastic wrap. Use a sharp knife to cut the rolls in half or into smaller pieces. Serve with wasabi paste, toasted sesame seeds, and soy sauce.

SUSHI
PER SERVING:

Shrimp and avocado (not including the wasabi or soy sauce):
199 calories; 5 g protein; 3 g total fat; 0 g saturated fat; 36 g carbohydrates; 2 g fiber; 114 mg sodium

Vegetarian (not including the wasabi or soy sauce):
255 calories; 6 g protein; 8 g total fat; 1 g saturated fat; 37 g carbohydrates; 3 g fiber; 190 mg sodium

Smoked salmon (not including the wasabi, soy sauce, or sesame seeds):
241 calories; 7 g protein; 7 g total fat; 1 g saturated fat; 36 g carbohydrates; 2 g fiber; 307 mg sodium

MAKES 24

These Chinese-inspired dumplings may seem fussy to make, but they are well worth it. You can make up batches in advance and reheat them in a 300°F (150°C) oven to accompany any Asian-inspired dish, such as Rice Paper Rolls with Dipping Sauce (
page 42
). Kitchen string is available from kitchen and housewares stores.

1 pound (450 g) ground pork

5 ounces (150 g) raw shrimp, peeled and deveined, finely chopped

One 8-ounce (225 g) can bamboo shoots, drained and finely chopped (about ⅔ cup/160 ml)

1 cup (80 g) finely chopped cabbage

1 large egg, lightly beaten

2 tablespoons plus 2 teaspoons gluten-free soy sauce, plus more for serving

2 teaspoons sesame oil

2 teaspoons garlic-infused olive oil