Author: amitchers

Fish Curry

Tropical: Fish Curry

INGREDIENTS

  • 1/2 Tbsp Oil
  • 425g can Pineapple Chunks, drained (reserve the liquid)
  • 150g Cherry Tomatoes, halved
  • 500g White Fish Fillets, bite sized pieces
  • 1 Tbsp Red Curry Paste (must be low FODMAP)
  • 400ml Coconut Cream
  • 150ml Plain Yoghurt (or buttermilk)
  • 1 Tsp Cornflour
  • 1 C fresh Basil leaves, halved lengthways
  • 2 Tbsp Soy Sauce (GF)
  • Rice, cooked, to serve

INSTRUCTIONS

  1. Heat the oil in a wok over a high heat. Add the red curry paste and fry briefly, about 1 minute. The paste will darken.
  2. Add the coconut cream and bring to the boil, before simmering for a couple of minutes.
  3. Add the pineapple chunks, and mix through.
  4. In a small bowl, add the yoghurt or buttermilk and mix the cornflour through, ensuring there are no lumps. When ready, add this into the wok and mix through.
  5. Add the pineapple liquid and the soy sauce to the wok, then add the fish pieces and the cherry tomatoes. Bring to the boil, then turn off the heat and leave for 3 minutes to allow it to finish cooking through.
  6. Stir in the basil, then serve.

SERVE WITH

Steamed rice.

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Low FODMAP Red Curry Paste

Spicy: Red Curry Paste

INGREDIENTS

  • 2-4 Bird’s Eye Chilli’s, fresh (2 for a moderate spice)
  • 1 stalk of Lemongrass (chopped) OR 1 Lemon, zest only
  • 1 Tsp minced Ginger
  • 2 Tbsp Tomato Paste/Sauce
  • 1 Tsp ground Cumin
  • 1 Tbsp Chilli Powder
  • 2 Tbsp Fish Sauce
  • 1 Tsp Brown Sugar
  • 1 Tbsp Garlic Infused Oil
  • 2 Tbsp Lime/Lemon Juice

INSTRUCTIONS

  1. Add the ingredients to a food processor or grinder, and process until it makes a smooth paste.
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Korma

Creamy: Korma

INGREDIENTS

  • Marinade: Turmeric Powder, pinch
  • Salt, pinch
  • 1/2 Tsp Ginger, minced
  • 350g Chicken Breast, boneless and skinless, bite sized cubes OR 300g Paneer, bite sized cubes
  • Gravy Sauce: 2 Tbsp Garlic Infused Oil
  • 1 Cinnamon Stick
  • 1 Tsp Fennel Seeds
  • 5-6 Curry Leaves
  • 2 Tsp Ginger, minced
  • 2 Tsp Coriander Powder
  • 1/2 Turmeric Powder
  • 2-3 Tsp Kashmiri Chilli Powder, to taste
  • 400g tin diced Tomatoes
  • 1/4 Tsp Salt
  • 400g tin Coconut Milk (or Coconut Cream if you like it thicker)
  • 1/2 C Water
  • 1 Tbsp Lemon Juice
  • Coriander, to garnish

INSTRUCTIONS

  1. Mix together the marinade with the chicken or paneer, and leave to marinate for at least 5 minutes, and up to 24 hours.
  2. Heat the garlic infused oil over a medium high heat.
  3. Add the cinnamon stick and fennel seeds, and saute until fragrant. This will take a few minutes.
  4. Add the curry leaves and saute until fragrant. This will usually be a minute or so.
  5. Turn down the heat to a low-medium. Add the minced ginger and cook for another minute.
  6. Turn the heat back up to a medium. Add the kashmiri chilli powder, coriander powder, and atumeric powder. Saute for another minute.
  7. Add the tomatoes, and cook until softened and pulpy.
  8. Add the chicken/paneer, and turning occassionally, cook half way.
  9. Add the salt and the coconut milk, and cook on low heat, simmering until the chicken has cooked through and the liquid has slightly reduced.
  10. Serve while hot.

SERVE WITH

Cooked rice, poppadom’s, or gluten free roti. Garnish with coriander.

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Chicken Fritters

Scrumptious: Chicken Fritters

INGREDIENTS

  • 500g Chicken Mince
  • 2 Eggs
  • 1/4 C Mayonnaise
  • 1/4 C gluten free Flour
  • 1 C Cheddar Cheese, grated
  • 2 Tbsp Basil (dried or fresh), finely chopped
  • 1/2 Tsp Salt
  • 1/2 Tsp ground Black Pepper
  • Olive Oil, to fry

INSTRUCTIONS

  1. Place all ingredients (except the oil) into a bowl and mix to combine.
  2. Heat a drizzle of olive oil in a pan over medium-high heat. Scoop out a small amount of chicken batter and add to the pan, squishing it so it makes a fritter shape. Cook in batches as required so that the pan is not overcrowded (you should be able to fit 6-8 fritters in a pan).
  3. Fry each fritter until golden brown on both sides and cooked through. Place on a paper towel to drain any excess oil once cooked through.
  4. Serve immediately.

SERVE WITH

A low FODMAP aioli and a green salad.

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Low FODMAP Lemon Aioli

Fresh: Lemon Aioli

INGREDIENTS

1/2 C Mayonnaise

1/2 Tsp Garlic Infused Oil

1 1/2 Tbsp Lemon Juice

1/4 Tsp Salt

1/4 Tsp ground Black Pepper

INSTRUCTIONS

  1. Add all of the ingredients to a bowl and mix to combine until smooth.

SERVE WITH

Chicken fritters, hot chips, or burgers.

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McDonald’s Copy: Bacon and Egg McMuffin

Guilty Pleasure: Bacon and Egg McMuffin

Food Prep Tip: Batch cook these, wrap in baking paper and cling wrap, then freeze. Then remove a frozen McMuffin from the freezer the night before needed to defrost in the fridge. You can then heat these (remove from cling film and heat in the baking paper) in a toasted sandwich machine for a quick and easy breakfast or lunch.

INGREDIENTS

  • 1 Tbsp Olive Oil
  • 2 Streaky Bacon strips
  • 1 Egg
  • 1 gluten free English Muffin, split in half
  • 1 processed Cheddar Cheese slice
  • Butter, to taste
  • Pepper, to taste

INSTRUCTIONS

  1. Add the olive oil to a pan and heat over medium-high heat.
  2. Add the bacon to the pan and cook. Once half way cooked, flip your bacon.
  3. Put your english muffin into the toaster and turn on.
  4. Push your bacon to the side of the pan once cooked. Crack your egg and add your egg to the pan. Use an egg ring if you’re after the classic McDonald’s shape.
  5. Flip the egg once half cooked, and add the cheese slice on top.
  6. Butter your toasted english muffin, add your bacon onto the bottom half, and your egg & cheese on top. Sprinkle with pepper, and add the top of your muffin.
  7. Serve immediately; or if batch cooking: cool, wrap in baking paper, and then cling film before freezing.
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Chicken, Cranberry & Camembert Pizza

A Treat for your Taste Buds: Chicken, Cranberry & Camembert Pizza

INGREDIENTS

  • 250g Chicken, cooked, shredded, sliced, or diced into small cubes
  • 2x gluten free Pizza Bases
  • 2 C Cheddar Cheese, grated
  • 125g Camembert Cheese, sliced in about 0.5cm pieces and halved
  • 180g Cranberry Jelly

INSTRUCTIONS

  1. Pre-heat the oven to 180°C.
  2. Place each pizza base on an oven proof tray, then slather each pizza base in 90g of the cranberry jelly.
  3. Cover each pizza base in half each of the grated cheddar cheese.
  4. Add the camembert cheese pieces over each pizza base, along with the chicken pieces.
  5. Place the pizzas in the oven and cook for 20 minutes.
  6. Serve immediately while hot.

SERVE WITH

A green salad.

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Vegetable Fritters

Vege Packed: Vegetable Fritters

INGREDIENTS

  • 450g Mashed Potato
  • 1 Carrot (150g), grated
  • 1 Zucchini (120g), grated (I used yellow, green is more common)
  • 2 Broccoli Florets (50g), finely chopped
  • 1 Egg
  • 1/4 Tsp Salt
  • 1/4 Tsp Pepper
  • 100g Cheddar Cheese, grated, optional
  • 1/4 C gluten free Flour
  • Oil, to fry

INSTRUCTIONS

  1. Combine all of the ingredients in a bowl and mix thoroughly.
  2. Heat oil in a pan over a medium-high heat.
  3. Add large spoonfuls of batter into the pan, and squish down, to make a fritter shape.
  4. Fry both sides until golden.
  5. Once cooked through, place onto a paper towel to drain any excess oil once cooked through.
  6. Serve while hot.

SERVE AS

As a main with a green salad, or as a side.

Add lemon aioli for an extra flavour kick.

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Teriyaki Chicken Sushi

Light: Teriyaki Chicken Sushi

INGREDIENTS

  • Rice: 1 1/2 C Short Grain Rice, uncooked
  • Water
  • 1/3 C Rice Vinegar
  • 1 Tbsp White Sugar
  • 1 Tsp Salt
  • Marinade: 1/2 C gluten free Soy Sauce
  • 2 Tbsp Brown Sugar
  • 1 1/2 Tsp Ginger, minced
  • 1 Tbsp Garlic Oil
  • 3 Tbsp Mirin
  • Sushi Roll: 1 Chicken Breast, sliced
  • 1 Capsicum, deseeded and sliced
  • 100g Cucumber, sliced
  • 1 Avocado, deseeded and sliced
  • Lettuce, a handful
  • 4x Seaweed sheets
  • Water

INSTRUCTIONS

  1. Add the soy sauce, brown sugar, ginger, garlic oil, and mirin to a bowl and combine well. Add the chicken breast to the bowl and mix, ensuring that the marinade covers the chicken.
  2. Cover the bowl and marinate the chicken for a minimum of 5 minutes, ideally a few hours.
  3. Wash your rice then add to rice cooker along with water (enough that it covers the rice plus the length of your finger tip) and turn on.
  4. Once rice has cooked, turn the rice cooker off. Add the rice vinegar, sugar, and salt to the rice and stir through until absorbed. Leave to cool.
  5. Heat a pan to a medium-high heat, and add the chicken. Cook through, flipping over half way through to cool both sides.
  6. Lay a seaweed sheet on top of a sushi rolling mat. Place a quarter of the cooled rice on top, and spread over the entire sheet, leaving only a 1-2cm strip across the length at the far end of the sheet.
  7. At the end closest to you, make a line across the length of each ingredient – teriyaki chicken, lettuce, capsicum, cucumber, avocado.
  8. Wet all of the lengthways seaweed strip with water.
  9. Using the rolling mat, tuck in the ingredients and roll tightly. The wet seaweed strip will glue the roll together.
  10. Place the roll onto a chopping board, and using a sharp knife, cut the sushi roll into pieces.
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Chicken and Peanut Stir Fry

Sizzling: Chicken and Peanut Stir Fry

INGREDIENTS

  • 1 Tbsp Garlic Oil
  • 1 Chicken Breast, boneless and skinless, large, sliced thinly or diced (or Tofu for a vegetarian option)
  • 1 Capsicum, sliced (150g)
  • 1 Zucchini, sliced into half moons (200g)
  • 1 Carrot, thin slices or half moons (120g)
  • 100g Broccoli, florets
  • 200g Oyster Mushrooms (fresh or tinned – drained and rinsed)
  • 2 Spring Onion, green tops only
  • 1/3 C GF Soy Sauce
  • 2 Tbsp GF Oyster Sauce
  • 2 Tsp White Sugar
  • 3 Bird’s Eye Chilli, seeds removed and sliced (more if you like it spicy)
  • 100g Roasted, Unsalted, Peanuts
  • 1 1/2 C Jasmine Rice
  • Water

INSTRUCTIONS

  1. Wash your rice then add to rice cooker along with water (enough that it covers the rice plus the length of your finger tip) and turn on.
  2. Prepare vegetables and sauces (this is a fast dish so everything needs to be ready to go)
  3. Heat garlic oil in a wok over high heat.
  4. Add chicken and toss regularly. Note: Throughout this dish, you will need to continue tossing regularly until served.
  5. When chicken is half cooked, add the carrots.
  6. Once the carrots are almost ready, add the capsicum, zucchini, and broccoli. Cook for a couple of minutes.
  7. Add the chilli, mushrooms, spring onions, soy sauce, oyster sauce, and white sugar.
  8. Once combined, add the peanuts and stir through.
  9. Remove from heat, and serve alongside cooked rice.

ALTERNATIVES

Remove the chicken or switch it out for tofu for a vegetarian option, or pair this with prawns, beef, or pork for alternative meat options.

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