Chicken with rosemary and tomato - low FODMAP

I had grabbed some chicken breast from the freezer this morning, for tonight's dinner, with the intention of making a simple stir fry. However by the time the kids came home and asked what was for dinner - they were disappointed that I was making yet another stir fry!

'Fair enough' I thought. I admit it - I make a lot of stir fries...because they are quick, easy and versatile. But I caved in and began hunting for a chicken recipe which a) I already had the ingredients for; and b) was low FODMAP - suitable for my irritable bowel.

I found a chicken in tomato sauce recipe, which needed adapting for low FODMAP by removing the garlic and onions. Not only is this low FODMAP, it is also low-fat, tasty and easy. This serves 4 and is best served with either pasta, rice, cous cous or mashed potato. Why? Because it has THE BEST SAUCE you've ever tasted!!! We had sauce left over so we grabbed some slices of sour dough and literally plonked the bread into the sauce pan to soak up the juices...then ate it! Yep...it's that kind of sauce.

Ingredients:

• 500g chicken breast
• 1 x 400g can diced tomatoes (no garlic or onion added)
• 1 tablespoon rosemary (I used dried)
• 1 tablespoon capers, drained
• 10-12 black olives, pitted and left whole
• 75ml red wine (optional)
• 1 tablespoon olive oil

Method:

1. Heat the oil in a large saucepan and brown the chicken all over
2. Add half the rosemary, stir to coat, then set the chicken aside on a plate
3. In the same pan add the diced tomato, capers, olives, wine and the rest of the rosemary and bring to the boil
4. Return the chicken to the pan, cover and turn down to simmer for about 20mins, or until the chicken is cooked through
5. Serve with something which will mop up the sauce...pasta, rice, cous cous or mashed potato. I used gluten-free pasta and also added vegetables...D-E-L-icious  XD

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.

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

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

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