The Low-FODMAP Diet Cookbook (25 page)

3 cups (750 ml) low-fat milk, lactose-free milk, or suitable plant-based milk

2 garlic cloves, peeled and halved

⅔ cup (135 g) coarse cornmeal (instant polenta)

Salt and freshly ground black pepper

Green salad or vegetables, for serving

1.
Combine the garlic-infused oil, olive oil, lemon juice, salt, and pepper in a baking dish. Add the pork and brush the marinade all over. Cover and refrigerate for at least 3 hours.

2.
Preheat the oven to 350°F (180°C).

3.
Remove the pork from the fridge and bake, uncovered, for 30 minutes, or until your desired doneness.

4.
Meanwhile, for the polenta, combine the milk and garlic in a medium saucepan over medium heat and bring to just below a boil. Remove the garlic with a slotted spoon and discard. Add the cornmeal and stir until the polenta comes to a boil. Reduce the heat to low and cook, stirring constantly, for 3 to 5 minutes more, until the polenta is the texture of smooth mashed potatoes. Season to taste with salt and pepper.

5.
Remove the pork from the baking dish and carefully pour the cooking juices into a small frying pan. Return the pork to the dish and cover with foil to keep warm while you prepare the sauce.

6.
Add the cranberry sauce to the cooking juices in the frying pan and cook, stirring, until warmed through and well combined.

7.
Cut the pork into thick slices. Spoon the polenta onto warmed plates and top with the pork and a good spoonful of cranberry sauce. Finish with a grinding of pepper and serve with your choice of salad or vegetables.

PER SERVING
(not including the green salad):
389 calories; 31 g protein; 15 g total fat; 3 g saturated fat; 33 g carbohydrates; 2 g fiber; 306 mg sodium

SERVES 4

Many sausages contain onion, sometimes in the form of “dehydrated vegetables,” and gluten in the form of wheat fillers. Happily, gluten-free, onion-free pork sausages are readily available, making this dish a breeze to prepare.

3 or 4 medium russet potatoes (1 pound 10 ounces/750 g), peeled

3 tablespoons (45 g) salted butter, melted

Salt and freshly ground black pepper

Nonstick cooking spray

Four 2½-ounce (70 g) gluten-free, onion-free pork sausages

Four 1-ounce (28 g) Jarlsberg cheese slices

Gluten-free mustard (optional)

Green salad or vegetables, for serving

1.
Place the potatoes in a medium saucepan and cover with cold water. Bring to a boil over high heat. Reduce the heat to medium-high and boil for 12 to 15 minutes. Test for doneness by inserting a toothpick into the middle of a potato; there should be no resistance. Drain and set aside to cool completely.

2.
If making individual rösti, preheat the oven to 250°F (120°C).

3.
Grate the potatoes into a large bowl and add the butter and salt and pepper to taste. Toss well to combine.

4.
Grease a small frying pan with cooking spray and heat over medium heat. Add one quarter of the potatoes and press down firmly. Cook for 15 minutes or until the bottom is golden brown and crisp. Using a spatula, slide the rösti out of the pan onto a cutting board or large plate. Flip it over and return it to the pan. Cook for 10 minutes more, or until cooked through and golden brown. Transfer to a baking sheet and keep warm in the oven while you make the remaining rösti. (Alternatively, make one large rösti in a large frying pan and cut into wedges to serve.)

5.
Meanwhile, preheat a ridged grill pan, cast-iron skillet, frying pan, or grill to medium-high and cook the sausages to your desired doneness.

6.
Top each rösti with a slice of Jarlsberg cheese and broil until the cheese has melted. Serve with the sausages, a spoonful of mustard (if desired), and your choice of salad or vegetables.

PER SERVING
(not including the mustard and green salad):
662 calories; 22 g protein; 51 g total fat; 23 g saturated fat; 27 g carbohydrates; 4 g fiber; 757 mg sodium

SERVES 4

Lime leaves add a flavor and freshness to cooking that is unmistakable, so they are worth seeking out in a specialty store or online.

1 heaping tablespoon finely grated ginger

6 kaffir lime leaves, shredded, or 1½ heaping tablespoons grated lime zest

1 small red chile pepper, seeded and thinly sliced

2 tablespoons plus 2 teaspoons fresh lime juice

¼ cup (55 g) brown sugar

⅓ cup (80 ml) gluten-free soy sauce

3 tablespoons sesame oil

1 pound 5 ounces (600 g) lean pork, cut into ⅛-inch (3 to 4 mm) strips

8 ounces (225 g) rice noodles

1 bunch bok choy, leaves separated, cut if large, rinsed, and drained

1 red bell pepper, seeded and cut into thin strips

1½ cups (150 g) broccoli florets

¼ cup (5 g) roughly chopped cilantro

1.
Combine the ginger, lime leaves, chile pepper, lime juice, brown sugar, 1 tablespoon of the soy sauce, and 1 tablespoon of the sesame oil in a bowl. Add the pork and toss to coat, then cover and refrigerate for 3 to 4 hours or overnight.

2.
Shortly before you're ready to eat, soak the noodles in boiling water for 5 minutes or until tender. Drain and set aside until needed.

3.
Heat the remaining 2 tablespoons of sesame oil in a wok, add the pork strips and stir-fry until just cooked.

4.
Add the bok choy, bell pepper, broccoli, and the remaining soy sauce and cook until the vegetables are just tender.

5.
Add the noodles and toss to combine. Sprinkle with the cilantro and serve.

PER SERVING:
613 calories; 38 g protein; 20 g total fat; 4 g saturated fat; 72 g carbohydrates; 5 g fiber; 1091 mg sodium

SERVES 4

A stir-fry is a quick and nutritious dinner, perfect for busy weeknights. Marinating the beef will ensure that it is nice and tender.

1 heaping tablespoon grated ginger

2 teaspoons garlic-infused olive oil

2 teaspoons olive oil

¼ cup (60 ml) sesame oil

1 pound (450 g) beef sirloin or top round steak, very thinly sliced

1 bunch Chinese broccoli, cut into 1-inch (3 cm) lengths

7 ounces (200 g) green beans, trimmed (1¾ cups)

1 cup (80 g) bean sprouts

1 tablespoon gluten-free, onion-free, garlic-free oyster sauce

¼ teaspoon cayenne pepper

Steamed rice or prepared rice noodles, for serving

1.
Combine the ginger, garlic-infused oil, olive oil, and 2 tablespoons of the sesame oil in a bowl. Add the beef and toss to coat. Cover and refrigerate for 2 to 3 hours.

2.
Heat the remaining 2 tablespoons of sesame oil in a wok over medium-high heat. Add the beef and cook for 2 minutes, or until lightly browned. Add the Chinese broccoli, green beans, and bean sprouts and stir-fry for 2 to 4 minutes, until the ingredients are tender. Pour in the oyster sauce and cayenne pepper and stir-fry for 1 to 2 minutes, until the sauce is warmed through and the beef and vegetables are coated.

3.
Serve over rice or rice noodles.

PER SERVING
(not including the rice):
437 calories; 24 g protein; 34 g total fat; 6 g saturated fat; 7 g carbohydrates; 3 g fiber; 92 mg sodium

SERVES 6

Everybody loves meatloaf, and garlic mashed potatoes is its natural partner in crime. Thanks to the garlic-infused oil, there is no garlic in the mashed potatoes, so the dish is safe for everyone to enjoy.

Nonstick cooking spray

1½ pounds (700 g) extra-lean ground beef

½ cup (125 ml) tomato paste

¾ cup (90 g) dried gluten-free, soy-free bread crumbs*

2 large eggs, lightly beaten

2 teaspoons garlic-infused olive oil

2 teaspoons olive oil

Small handful of flat-leaf parsley leaves, roughly chopped

¾ teaspoon ground ginger

1 teaspoon chili powder

1½ teaspoons cayenne pepper

1½ teaspoons sweet paprika

Salt and freshly ground black pepper

GARLIC MASHED POTATOES

4 potatoes, peeled (if desired) and quartered

1 tablespoon garlic-infused olive oil

2 tablespoons (30 g) salted butter

⅓ cup (80 ml) low-fat milk, lactose-free milk, or suitable plant-based milk

Salt and freshly ground black pepper

Green salad or vegetables, for serving

*
You may make your own bread crumbs by processing gluten-free, soy-free bread into crumbs in a food processor. Breads that include soy lecithin are suitable on the low-FODMAP diet.

1.
Preheat the oven to 350°F (180°C). Line an 8½ x 4½-inch (21.5 x 11.5 cm) loaf pan with foil and spray with cooking spray.

2.
Combine the beef, tomato paste, bread crumbs, eggs, garlic-infused oil, olive oil, parsley, ginger, chili powder, cayenne, paprika, salt, and pepper in a large bowl. Mix well with your hands. Press into the loaf pan.

3.
Bake for 40 to 45 minutes, until cooked through. (The juices will run clear when you pierce the center with a small knife.) Let rest for at least 5 minutes before serving.

4.
Meanwhile, to make the garlic mashed potatoes, cook the potatoes in a saucepan of boiling water until very tender, about 10 minutes. Drain. Mash with a potato masher. Stir in the garlic-infused oil, butter, and milk and season with salt and pepper. Adjust the ingredients for taste or texture if needed.

5.
Cut the meatloaf into thick slices and serve with a generous spoonful (or two) of mashed potatoes and your choice of salad or vegetables.

PER SERVING
(not including the green salad):
437 calories; 29 g protein; 23 g total fat; 8 g saturated fat; 28 g carbohydrates; 3 g fiber; 370 mg sodium

SERVES 4

A step up from steak frites, this is simple, honest food done well. The crunchy herb wedges are divine, and work wonderfully with the basil pesto.