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3 Tasty Low FODMAP Dinner Recipes

Stir fry beef with noodles

This recipe doesn’t have the same taste of a dish you may buy from a Chinese takeaway, but it is healthier and doesn’t contain MSG like most dishes from there would do. It is still lovely and flavorsome, particularly if you buy a good, tender cut of steak. Serve with thin rice noodles, cooked at per manufacturer’s instructions.

Serves: 2

Prep time: 5 mins

Cook time: 10 mins

Dietary: Gluten-free, dairy-free

Ingredients:

2tbsp vegetable oil

125g thin rice noodles, cooked as per packet instructions

1tsp Chinese 5-spice. If you have a gluten intolerance please choose a gluten-free option.

½tbsp rice flour

200g rump steak or other tender cut, cut into thin strips

120g tender stem broccoli, cut into pieces

1 green pepper, cut into small pieces

Spring onion green tips, cut into small pieces (quantity is up to you)

60g button mushrooms, cut in half

2tbsp oyster sauce

Ground black pepper to season

Method:

  1. Put the steak in a bowl and toss in the 5-spice until lightly coated.
  2. Take a large frying pan or wok (wok is best) and heat the oil until it is almost smoking, tip in the broccoli. Add the oyster sauce and a little water at a time. Put the mushrooms into the pan and cook until mushrooms are beginning to turn brown and the broccoli is tender (al dente is best).
  3. Add steak and mix around the whole combination. It is up to you how long you cook the steak for, I would recommend 2 minutes for thin strips, but keep stirring so the meat is cooked all the way through.
  4. Add spring onion tips, stir through and season with black pepper.
  5. Serve with rice noodles and toss around to mix together. Serve immediately on warm plates.

Nutrition: Calories 256, Fat 12g, Carbs 69, Protein 29g, Fiber 4g

 

Extra spicy salmon ‘en pochette’

Salmon is a perfect fish for supper or dinner, as it won’t sit heavily on your tummy prior to going to bed.

Whilst salmon is delicious with a little seasoning, spicing it up makes it even more tasty. A combination of herbs and spices rubbed into the salmon before cooking can really take it to a different level. Packed with omega-3 (learn how omega-3 influences sleep) fatty oils and a good portion of protein, it is a healthy fish to eat.

Serves: 1

Prep time: 5 mins

Cook time: 10 mins

Dietary: Dairy-free, nut-free

Ingredients:

1 salmon fillet (approx. 100g)

1tbsp olive oil

2 slices of lemon

For the rub:

½tsp ground ginger

1tsp ground paprika (or black pepper)

½tsp cayenne pepper

1tsp sea salt

½tsp dried thyme (or oregano)

½tsp dried dill

½tsp dried thyme

1tsp asafoetida powder (for onion/garlic flavor)

Method:

  1. Heat oven to 170°C/Gas mark 3.
  2. Mix your dry ingredients for the rub together in a small bowl, making sure they are completely combined. Place to one side.
  3. Brush the salmon with the olive oil, then cover the salmon fillet with the rub, making sure you massage it into the fish.
  4. Place the lemon slices into the middle of a square piece of foil, making sure you have enough to wrap around the fish. Place the fillet onto the lemon slices and form the foil around it, like an envelope. Seal the top and both ends gently with your fingers. Place on a tra Brush the salmon with the olive oil, then cover the salmon fillet with the rub, making sure you massage it into the fish.
  5. Serve with rice noodles and toss around to mix together. Serve immediately on warm plates.
  6. Bake for 10-12 minutes. After 10 minutes, cut gently into the middle, the flesh should be opaque and flake easily. If done, remove from the oven, if not, continue to bake for a further 2 minutes.
  7. y to avoid any leakage.
  8. Remove from the oven, take off the foil and place on a warm plate. To accompany, a good idea is a portion of quinoa and some gently wilted spinach.

Nutrition: Calories 248, Carbs 29g, Fat 20g, Protein 16g

One of the reasons for following a low FODMAP diet is that it can act like a FODMAP intolerance cure.

If you liked these FODMAP dinner recipes then you’re mouth is going to be watering over these tasty low FODMAP breakfast recipes and low FODMAP lunch recipes.