Baked Chicken with Lemon, Rosemary and Garlic - lowFODMAP

Now I'm following a low FODMAP diet for Irritable Bowel Syndrome - I will blog some meals which are suitable for IBS sufferers. The low FODMAP diet is not a cure for IBS, but if followed - can alleviate the pain associated with an inflamed and irritated bowel. See my blog post about IBS and the low FODMAP diet.

I came up with this meal idea myself, so I wasn't sure about cooking times, temps or how it would actually turn out in the end, but it turned out beautifully so I was super excited. This serves 4 and is lovely served with steamed vegetables and brown rice.

Ingredients:

• 500g chicken breast (bone-in pieces will require less cooking time)
• 1/2 teaspoon rosemary
• 1 and 1/2 lemons - juice half of one and slice the other one
• 3 garlic cloves, peeled but left whole
• 1/2 tablespoon olive oil

Method:

1. Pre-heat the oven at 190 degrees celsius
2. Cut your chicken breast into largish pieces - about 2cm x 6cm and place into a casserole dish
3. Place peeled, whole garlic cloves into the casserole dish and sprinkle the rosemary over the top
4. Pour over the juice of half a lemon and place the sliced lemon pieces from the other lemon over the top of the chicken
5. Drizzle the olive oil over the top
6. Bake at 190 degrees celsius for about 25 mins, check to see if chicken is cooked though as some pieces may be thicker than others and bone-in pieces may already be done
7. If a little longer is required, cook for a further 10mins and check again
8. Serve with rice or couscous as there will be quite a bit of lemon juice which is flavoured with garlic and rosemary to pour over it...D-E-L-icious  XD

*Note: Even though garlic is not a low FODMAP food, you can cook with garlic as long as you remove it and not eat it. Read more about this here.

Chicken Fattoush

This recipe is similar to a Weight Watchers one, but I've adapted it to suit our needs. It is extremely healthy, easy to make, quick and delicious. It is so nice, we had it twice in the same week.

Ingredients:

• 1 whole BBQ chicken, pulled apart and flesh pieces broken and placed into a large bowl
• 4 pieces wholemeal pita bread - I used tortilla wraps
• 1 Lebanese cucumber, thickly sliced
• 2 medium tomatoes, cut into wedges
• 1/2 red onion, thinly sliced
• 4 radishes, thinly sliced
• 3/4 cup fresh mint
• 2 tablespoons lemon juice
• 2 teaspoons olive oil
• 1 garlic clove, crushed

Method:

1. Toast or grill the pita bread/tortilla wraps until lightly browned and let cool
2. Add the salad vegetables to the bowl with the chicken
3. In a separate bowl, mix the lemon juice, olive oil and garlic then pour over the chicken and salad and toss well
4. Top the chicken and salad with broken pieces of the pita bread/tortilla wraps.
5. Serve immediately.  D-D-L-icious  XD

Broccoli and Pine Nut Pasta

This has only 6 ingredients, is very healthy, fast and easy...perfect for the busy family. This serves 4 generous bowls as a main or 6-8 serves if using as a side dish.

Ingredients:

• 300g pasta of your choice
• 400g broccoli (florets and stalks, finely cut)
• 100g pine nuts (toasted)
• 3 tablespoons olive oil
• 2 cloves garlic, minced
• 1/4 cup parmesan cheese
• Salt & pepper to taste

Method:

1. Boil pasta of your choice as per instructions
2. Boil the broccoli in salted water for 4-6 minutes, drain, but leave 1/4 cup water aside
3. Place the cooked pasta and broccoli into a large bowl, add the reserved water, toasted pine nuts, garlic, olive oil, parmesan cheese and salt & pepper and mix well
4. Serve while hot.
5. Nice served with crusty bread. D-E-L-icious  XD

Slow cooked beef with barley and tomato sauce

I came up with this recipe when I discovered some chuck steak in the freezer and barley in the pantry which was nearing it's best by date. This is a tasty, warm and nourishing meal and lovely served with pasta and vegetables. It serves 5, but if you wanted to simply have a bowl of it with no veg or pasta, it would serve 3 generous bowls which would be perfect with crusty bread.

Ingredients:

• 500g cubed chuck steak (or gravy beef)
• 2 x 400g tins diced tomatoes
• 1 teaspoon dried rosemary or a sprig of fresh
• 1 teaspoon freshly crushed garlic
• 1 cup barley
• 1 tin of water. I use the tomato tins so no tomato juice is wasted. I add the garlic and rosemary to the tin of water and mix before adding to the slow cooker :)
• Salt and pepper to taste

Method:

1. In the slow cooker place all ingredients and stir well so the meat is covered
2. Cook on low for 6-8hrs or high for 4-5hrs

Note: It is very important to add the tin of water because the barley swells up like rice.

That's it! Easy, healthy and D-E-L-icious  XD

Lamb Casserole with Tomato & Rosemary

I threw this together last night with 2 lamb chump chops and staples from the pantry. When you can get lamb on special - this is a very cheap, tasty and easy meal to make. It requires about an hour - two would be better so the lamb falls off the bone, but it was a definite winner with the family. It serves 4 with pasta.

Ingredients:

• 2 lamb chump chops (the larger the better)
• 1 onion, peeled and chopped
• 1 teaspoon crushed garlic
• 2 medium sized potatoes, peeled and diced
• 5 sticks celery, chopped
• 2 carrots, peeled and sliced
• 2 tins chopped tomatoes
• 1 and half teaspoons rosemary (dried or fresh)
• Salt & pepper
• 1 cup water
• 1 tablespoon oil

Method:

1. Heat a large pan with oil and brown the lamb chump chops for about 2mins each side, then remove and place on paper towel
2. To the juices in the pan, add the onions and garlic, stir and cook for 2mins
3. Add the celery, potato and carrot, stir and cook for 2mins
4. Add diced tomato, salt, pepper, rosemary, water and stir well
5. Return the lamb chops to the pan and bring to the boil
6. Once boiling, reduce to a low heat and simmer for at least an hour
7. Serve with pasta, rice or cous cous - there is lots of yummy gravy. D-E-L-icious  XD

Spaghetti with Squashed Tomatoes

Because we are currently doing the $120 Food Challenge, this recipe is courtesy of said book. I had to adapt it slightly because I don't like anchovies, so it is a little different, but it turned out extremely nice. It's a very affordable meal when cherry tomatoes are in season (spring) and serves 4. Admittedly the portion sizes are smaller than we are used to so we ended up going back for seconds (lucky I made a little more spaghetti)!

Ingredients:

• 250g cherry tomatoes
• 2 tablespoons olive oil
• 350g dried spaghetti or other long pasta
• 1 clove garlic, thinly sliced
• 4 anchovies (we used about 12 whole pitted olives instead)
• A handful of fresh basil leaves (whole)
• Freshly ground pepper
• Shaved or grated parmesan

Method:

1. Preheat oven to 180 degrees celsius
2. Place cherry tomatoes on a baking try and drizzle with 1 tablespoon olive oil
3. Roast for 20mins or until slightly wilted
4. Cook the spaghetti as per packet instructions
5. Drain the spaghetti, reserving 1/2 cup of the water
6. Return it to the pan and keep warm
7. Heat a frying pan over medium heat, add remaining oil and cook the garlic for 1 minute only
8. Mash the anchovies (or olives) with a fork, then add the roast tomatoes and gently squash them so they split and release their seeds and juices
9. Add the anchovies (or olives) along with the tomatoes to the frying pan and warm gently for about 5mins
10. Remove from heat
11. Toss the tomato and anchovies (olive) mixture through the spaghetti, then add the basil leaves and toss again briefly
12. Divide among 4 bowls, top with freshly ground pepper and parmesan

Note: Serve with home made garlic, herb or parmesan bread.  D-E-L-icious XD

Home-made Chicken Soup

This chicken soup is very easy, very tasty and lovely served with fresh bread rolls. This serves 4 generous serves, or 6 smaller ones.

Ingredients:

• 5 chicken drumsticks
• 1 large brown onion, peeled, finely chopped
• 1 large carrot, peeled, finely chopped
• 2 celery sticks, finely chopped
• 2 garlic cloves, finely chopped
• 1 teaspoon ginger, finely chopped
• 2 tbs finely chopped fresh continental parsley stems or 2 teaspoons dried parsley
• 6 sprigs fresh thyme, leaves picked or 1 tablespoon dried thyme
• 2 litres water (may need more for later if the liquid reduces too much)
• 1/2 tsp whole black peppercorns

Method:

1. Place the garlic, ginger and chicken drumsticks in a large pan with some olive oil, turn often so the chicken browns on all sides
2. Once browned, add the onion, carrot, celery, water and herbs and bring to the boil
3. Once boiling, reduce to a simmer and place the saucepan lid on
4. Leave for a minimum of 2hrs
5. After 2hrs (sometimes more if the drums are large) remove the drums from the saucepan and place on paper towel to cool slightly
6. Once cool enough to handle, remove the chicken from the drums. It should be relatively easy. Discard skin, bone and any sinew.
7. Return the cooked chicken pieces to the pan to warm through
8. Serve when ready and sprinkle with fresh parsley and hot buttered rolls.

Note: Instead of using water - I added home-made chicken stock which I had in the freezer. D-E-L-icious  XD

Pumpkin, Ginger and Garlic Soup

I found this recipe in one of the ‘4 Ingredients’ cookbooks, but adapted it to suit Weight Watchers. It is creamy, healthy and filling.

Ingredients:

• 1 whole butternut pumpkin, peeled and diced
• 1 litre chicken stock (I used chicken powder and 1lt of water)
• 2 cloves fresh garlic, crushed
• 1 teaspoon fresh ginger, grated

Method:

1. Place all ingredients in a large saucepan with water and stock and cover
2. Bring to the boil, then reduce to a simmer for 15 minutes or until soft and tender
3. Blend until smooth and serve into bowls

This soup serves 3 generous serves or 4 modest serves.

TIP: To jazz the soup up - add a tablespoon of Greek style yogurt, a tablespoon of grated parmesan cheese and cracked pepper on top. This only adds 1 ProPoint per serve…

D-E-L-icious XD

Home-made Nachos

With tortillas, cheese, avocado and Greek yoghurt

With tortillas and cheese

This recipe has been modified from a Weight Watchers recipe and serves 4. It is quite versatile because you can omit the mince for a totally vegetarian meal, or include it for a Mexican feel. You can garnish with a range of different elements: grated tasty cheese, crumbled fetta, sour cream or Greek yoghurt, chopped chives, chopped coriander, chilli flakes, sliced avocado or guacamole.

Ingredients:

• 1 tblsp olive oil
• 500g heart-smart beef mince (omit for a vegetarian version)
• 1 brown onion, peeled and chopped
• 1 red or green capsicum, chopped
• 2 cloves garlic, finely chopped
• 1/2 red chilli, seeds removed
• 400g can red kidney beans, rinsed and drained
• 380g corn kernels, drained
• 1 x 400g tinned tomatoes
• 2 tablespoons tomato paste
• 3 x 45g corn tortillas
• 1/4 tsp dried coriander (or 1/4 cup of fresh)
• Garnishing of your choice.

Method:

1. Heat oil in a large saucepan over medium heat
2. Add onion and capsicum and cook, stirring for 2-3 minutes
3. Add garlic and chilli and cook for another minute
4. If using beef - add it now and let it brown
5. Stir in kidney beans, corn, tomatoes and coriander
6. Bring to the boil, reduce heat to low and simmer for 10 minutes
7. Preheat oven to 170 degrees fan-forced
8. Spoon bean mixture into a 6 cup (1/5L) capacity oven-proof dish
9. Cut tortillas in half, then cut halves into small triangles
10. Arrange triangles over bean mixture and bake for 20 minutes or until tortillas are golden and crisp
11. Serve into bowls and garnish as you like

D-E-L-icious XD

 The mince, beans, corn, onion, garlic, chilli and tomatoes before going into the oven

The nachos when they come out of the oven. The tortillas will be nice and crispy

Slow roasted lamb with garlic & rosemary

I usually slow cook a lamb in the slow cooker, but decided I would roast it on a very low heat in the oven today. I warmed the oven on 140 degrees celsius for 10mins while I prepared the lamb. This is how easy it was:

Ingredients:

• Leg of lamb
• 1 onion, peeled and sliced Asian style
• 3 or 4 whole garlic cloves
• Salt & pepper
• Rosemary (I used fresh rosemary from my herb garden)

Method:

1. In a large baking dish lay the onion wedges and garlic cloves and place the lamb on top
2. Sprinkle salt, pepper & rosemary over the lamb and drizzle lightly with olive oil
3. Cover with baking paper AND aluminium foil and cook for 2hrs at 140 degrees
4. After 2hrs remove the baking paper and foil and place the backing dish back in the oven for another 2hrs to brown the meat
5. If you want to put potatoes in - now is a good time and turn them after one hour
6. When ready, the lamb should be very easy to remove from the bone. Place the lamb on a plate to rest and cover with foil
7. While the lamb is resting, place the pan it was in on the stovetop with the onion and garlic still in it and make your gravy with boiled water (and gravy mix if you wish)

Serve with vegetables and pour over your lovely chunky gravy.  D-E-L-icious  XD

Gravy

Spicy Lamb Cutlets with Seasoned Wedges and Garlic Beans

These cutlets are to die for. They are tender, tasty, easy to prepare and absolutely beautiful. I serve them with seasoned wedges and vegetables. This recipe has string beans with garlic. It serves 4 and is D-E-L-icious  XD.

Ingredients:

• 2 tablespoons tomato sauce
• 2 tablespoons soy sauce
• 2 tablespoons honey
• 2 tablespoons barbecue sauce
• 2 teaspoons worcestershire sauce
• 1 teaspoon wholegrain mustard
• 8 lamb cutlets or lamb chops
• 4 large potatoes, cut into wedges
• 2 handfuls of green string beans, ends removed
• Spray oil
• Very small amount of low-fat butter
• Salt, garlic powder and dried thyme

Method:

1. Preheat oven to 170 degrees celcius
2. Combine all sauces, honey and the mustard in a bowl and mix well
3. Remove fat and arrange the cutlets in an ovenproof dish and cover with the sauce mixture
4. Cook for approximately 35 mins, turning after 20mins
5. On a separate tray arrange the wedges, spray with spray oil, sprinkle with garlic powder, thyme and salt and cook for 30mins (same temperature as cutlets) turning after 15mins
6. Cook the string beans any way you prefer (I steam them in a tablespoon of water in the microwave). Before serving stir through a smidgen of low-fat butter and garlic powder (or crushed garlic to taste).

Sesame Ginger Pasta Salad

This recipe was adapted from a Weight Watchers recipe. It is gall-bladder friendly, very light, easy, fast and tasty. Enjoy XD

Ingredients:

• 350g spaghetti (cooked per instructions, drained and let cool)
• 2 and 1/2 tablespoons soy sauce
• 2 tablespoons good quality olive oil
• 2 tablespoons white vinegar
• 2 tablespoons water
• 1 teaspoon white sugar
• 1 and 1/2 teaspoons fresh ginger, finely grated
• 1 garlic, peeled and crushed
• 1 medium cucumber, cut into matchsticks
• 1 large carrot, peeled and cut into matchsticks
• 1/2 green capsicum, cut into thin strips

Method:

1. Once the spaghetti has cooled, place in a large bowl with the vegetables
2. In a separate bowl whisk the water, soy sauce, vinegar, sugar, ginger, garlic and the oil
3. Combine altogether and serve in bowls
4. Garnish with sesame seeds.

See! Very easy. You can also add sliced avocado, sliced red onion, shallots or coloured capsicums...D-E-L-icious  XD