Author: amitchers

Caribbean Coconut Chicken Strips

Crunchy: Caribbean Coconut Chicken Strips

Top tip: Increase your recipe size and make extras for next time to save yourself the prep work. Individually freeze before adding to a bag/container and putting them away in the freezer for up to three months.

INGREDIENTS

  • 1 Chicken Breast, boneless and skinless, large
  • 1 C gluten free Flour
  • 2 Tsp Smoked Paprika
  • 1 C gluten free Breadcrumbs
  • 1 C Desiccated Coconut
  • 2 Eggs, whisked
  • Vegetable Oil

INSTRUCTIONS

  1. Add the flour, salt, pepper, and paprika into a shallow dish or bowl and mix together. Into a second dish/bowl, add the whisked egg. In a third dish/bowl, add the coconut and breadcrumbs together and mix together.
  2. Cut the chicken into strips. Cover each piece in the prepared flour, then the egg, then the coconut breadcrumb mix, making sure that each coat thoroughly covers each piece of chicken.
  3. Heat the vegetable oil in a pan – enough to shallow fry the chicken (you could also deep fry the chicken as an alternative method). Once hot, add the chicken to the pan, ensuring that the pieces aren’t touching. If required, cook the chicken in batches. Cook each side until golden brown and the chicken is cooked through.
  4. Remove from pan and sit on a wire rack so that any excess oil is drained. Once drained and slightly cooled, serve.

SERVE WITH

A green salad, coleslaw, or mango slaw.

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Beef Burritos

  • 500g Beef Mince
  • 400g Tinned Chopped Tomatoes
  • 200g Black Beans (limited to 40g a serve if following a FODMAP diet), optional
  • 2 Tbsp Tomato Paste/Tomato Sauce (check it’s free of FODMAPs)
  • 1 Tbsp Garlic Oil
  • 1 tsp ground Cumin
  • 1 tsp dried Oregano
  • 1 tsp GF Beef Stock Powder
  • 1/2 tsp ground Chilli Powder (more if you like it spicy, less if you don’t)
  • 1/4 tsp Salt
  • Gluten free Tortillas, approx. 8

INSTRUCTIONS

  1. Add garlic oil to pan and heat to medium-high heat.
  2. Add beef to pan, cooking through until browned.
  3. Add cumin, chilli powder, salt, and oregano and stir through.
  4. Add beans (if using), diced tomatoes, beef stock powder, and tomato paste/sauce. Simmer sauce until slightly reduced.
  5. Heat a separate pan to medium-high heat. Heat each tortilla on both sides until just starting to brown.
  6. Serve tortillas and beef immediately, along with accompaniments.

SERVE WITH

Guacamole, mexican rice, tomatillo salsa, coriander, grated cheese, sour cream (limited to 40g a serve if following a FODMAP diet), and chopped lettuce or cabbage.

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Guacamole

Creamy and Fresh: Guacamole

INGREDIENTS

  • 2 Avocados
  • 1 Tomato, large, diced
  • 1 Lime, juiced
  • 1 Tsp Salt
  • Coriander, bunch, roughly chopped
  • 1/2 Jalapeno, diced into small pieces OR 1/2 Tsp Chilli Powder, both optional (more if you like it spicier)

INSTRUCTIONS

  1. Cut avocado in half, remove pip, and remove skin from the flesh.
  2. Add avocado flesh to a bowl, and mash with a fork.
  3. Add diced tomato, lime juice, salt, and chopped coriander, and jalapeno/chilli if using. Mix to combine.
  4. Serve immediately or refrigerate until ready.

SERVE WITH

Burritos, nachos, tacos, or GF corn chips.

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Mexican Rice

Tasty and Nutritious: Mexican Rice

INGREDIENTS

  • 1 Tbsp Garlic Olive Oil
  • 400g tin Chopped Tomatoes
  • 1 1/2 C Rice (I used Basmati)
  • 2 Tbsp Tomato Sauce or Tomato Paste
  • 1 1/2 C Vegetable Stock (1 1/2 C Water + 1 1/2 Tsp Vegetable Stock Powder)
  • 1 – 2 C Vegetables, diced (I used frozen mixed vegetables with beans, peas, carrots, and corn)
  • 1/4 Tsp Chilli Powder
  • 1/4 Tsp Cumin
  • 1/4 Tsp Salt
  • 1/4 Tsp Black Pepper
  • Coriander leaves, a handful, to serve

INSTRUCTIONS

  1. Add everything except the coriander into a rice cooker and turn on.
  2. Once the rice has cooked, serve, topped with the coriander leaves.

SERVE WITH

Burritos or burrito bowls.

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Tomatillo Salsa (Salsa Verde)

Spicy: Tomatillo Salsa

Author Note: When following a green FODMAP diet, only 1/4 of this salsa can be consumed at any one time.

INGREDIENTS

  • 350g Tomatillos
  • 1 Tbsp Garlic Oil
  • 1/2 Jalapeno
  • 1/4 Tsp Salt
  • Coriander, a handful

INSTRUCTIONS

  1. Heat oven on grill to 200°C.
  2. Chop tomatillos in half and place face down onto a baking tray, along with half of a fresh jalapeno. Drizzle with the garlic oil, then place into the heated oven.
  3. Cook until starting to brown on the top, then remove.
  4. Roughly chop the jalapeno, then put them and the tomatillos into a mortar and pestle. Grind until smooth-ish (some chunky pieces add some character to the salsa). You can use a blender for this step instead if preferred.
  5. Place salsa into a bowl.
  6. Roughly chop the coriander and add to the bowl, along with the salt, and mix until combined.
  7. Serve once ready.

SERVE WITH

Burritos, tacos, or taquitos.

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Pink Coleslaw

Stunning: Pink Coleslaw

INGREDIENTS

  • 4 C Red Cabbage, grated
  • 1 Carrot, large, grated
  • 1 C Cheddar Cheese, grated
  • 3/4 C Mayonnaise
  • 1/4 C Buttermilk (1/4 C Milk with 1/4 Tbsp White Vinegar)
  • 1/3 C Sugar, white
  • 1 Tsp Curry Powder
  • 1 Tsp Salt
  • 1/4 Tsp ground Black Pepper
  • 1 1/2 Tbsp White Vinegar
  • 2 1/2 Tbsp Lemon Juice

INSTRUCTIONS

  1. Add cabbage, carrot and cheese to a large bowl.
  2. Add the remaining ingredients into a second small bowl, and mix well.
  3. Add these into the large bowl and mix through.
  4. Refrigerate for a few hours (not required, but is recommended), then serve.
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KFC Copy – Potato and Gravy

Homemade Takeaways: KFC Copy – Potato and Gravy

INGREDIENTS

  • Mashed Potatoes: 450g Potato, peeled (I used Agria)
  • 1/2 Tsp Salt
  • 1/4 Tsp Pepper
  • 10g Butter
  • 1/4 C Milk
  • Water
  • Gravy: 1 Tsp Chicken Stock Powder (GF)
  • 1 Tsp Beef Stock Powder (GF)
  • 1 1/4 C Boiling Water
  • 30g Butter
  • 2 Tbsp Gluten Free Flour
  • 1/8 Tsp ground Black Pepper
  • 1/8 Tsp Salt

INSTRUCTIONS

  1. Chop potatoes into cubes, approx. 2cm x 1cm. Add to pot. Add water into the pot with potatoes until they are covering the potatoes and turn the stove onto high.
  2. Boil the potatoes for approximately 20 minutes until cooked through.
  3. Meanwhile, add the chicken stock powder, beef stock powder, pepper, and salt into the boiling water and mix.
  4. Add the butter into a separate pot over medium heat. Melt the butter and add the flour, whisking continuously.
  5. Continuing to whisk, add the boiling water mixture gradually into the pot. Remove from heat once thickened.
  6. Remove the potatoes from the heat once cooked through and drain the water.
  7. Add 10g of butter, along with the salt, pepper and milk. Mash the potatoes with a potato masher until smooth.
  8. Serve the mashed potatoes and gravy together.
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Chicken and Bacon Salad

Light and Filling: Chicken and Bacon Salad

This can be served as a main for 2 people, or as a side for 4 people.

INGREDIENTS

  • 4 Eggs, boiled, halved and quartered
  • 4 pieces of Streaky Bacon
  • 1 Chicken Breast
  • 1/2 Capsicum (approx. 60g), sliced
  • 90g Cherry Tomatoes, halved
  • 70g Lettuce, roughly chopped/sliced into large pieces
  • 45g Parmesan Cheese, grated
  • 1 Spring Onion, green tops only, sliced
  • Salt & Pepper, to taste
  • 2 Tbsp Olive Oil
  • 2 Tbsp Extra Virgin Olive Oil
  • 10g Butter
  • 1/2 Tbsp Balsamic Vinegar

INSTRUCTIONS

  1. Heat the olive oil and the butter in a pan. Add your chicken breast to the pan and cook through, turning half way.
  2. Meanwhile, prepare the vegetables and add to bowl, along with the eggs and parmesan.
  3. Once the chicken has cooked through, remove from pan and slice. Add to bowl.
  4. Reheat pan, add the bacon and cook through, turning half way. Remove from pan, and slice. Add to bowl.
  5. Add salt and pepper to taste, along with the extra virgin olive oil and balsamic vinegar. Toss through, then serve.

ALTERNATIVES

  • Add some avocado or cucumber to add extra flavour to your salad.
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Nuoc Cham – Vietnamese Dipping Sauce

Flavour Kick: Nuoc Cham – Vietnamese Dipping Sauce

For use with Vietnamese Prawn Rice Rolls

INGREDIENTS

  • 1/4 C Fish Sauce
  • 1/4 C Sugar
  • 1/3 C Water
  • 2 Tbsp Lemon or Lime Juice
  • 2 Tsp Rice Wine Vinegar
  • 1 Tbsp Garlic Oil
  • 1/4 – 1/2 Tsp Red Chilli Flakes, to taste

INSTRUCTIONS

  1. Mix all ingredients together in a bowl.
  2. Serve.
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Vietnamese Prawn Rice Rolls

Light and Summery: Vietnamese Prawn Rice Rolls

Serves 2

INGREDIENTS

  • 200g Prawns, raw
  • 1/2 Carrot, thinly sliced or grated
  • 100g Cucumber, thinly sliced
  • 50g Red Cabbage, thinly sliced or grated
  • 200g Rice Vermicelli, cooked
  • 1 Tsp Garlic Oil
  • 10g Butter
  • Chilli Flakes, to taste
  • 1 Tbsp Lemon Juice
  • Coriander, a few sprigs, to taste. Separate into individual leaves.
  • Mint, a few sprigs, to taste. Separate into individual leaves.
  • Rice Paper Wrappers, small or large
  • Warm (not hot) water
  • Dipping Sauce – Vietnamese Dipping Sauce

INSTRUCTIONS

  1. Prepare dipping sauce now, or after step 5.
  2. Prep your ingredients.
  3. Heat garlic oil and butter in a pan over a high heat. Add raw prawns to pan in a single layer.
  4. Add a sprinkle of chilli flakes to the prawns, to taste. Cook prawns until starting to turn pink and browning on one side. Flip and cook through, then remove from heat.
  5. Add lemon juice to pan and mix through prawns.
  6. Add warm water to a medium-large bowl until it is almost full. Add your rice paper wrapper into the bowl and submerge for about 5 seconds. Remove from bowl and place onto a damp surface (too dry or too wet and your wrapper may tear).
  7. Add a small amount of your prawns, vegetables, rice vermicelli, and herbs on the top third of the wrapper. Don’t add too much or your roll will not be able to stick together properly.
  8. Roll it up by folding the two sides up, then pull the bottom of the roll up and over the filling and tuck in the other side, before rolling the rest of the way.
  9. Repeat for the remaining filling & rice paper wrappers.
  10. Serve with dipping sauce.

ALTERNATIVES

  • Use marinated tofu for a vegetarian filling, or pork, beef, or chicken for alternative meat options.
  • A peanut satay dipping sauce is also a tasty choice.
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