CHAPTER NINE
Main Dishes
Pork Tenderloin with Mustard-Horseradish Crust
Pan-Seared Flatiron Steak with Tapenade
Caramelized Scallops with Parsley Sauce
Note: Recipes in boldface are suitable for the first stage of the FODMAP diet. Recipes in regular type contain an ingredient that is a moderate FODMAP. Avoid eating these dishes within 3 hours of eating any other moderate FODMAP food, and limit portions.
CHAPTER NINE
Main Dishes
Main dishes made predominantly from meats, poultry, fish, and seafood are generally safe on a low-FODMAP diet, as long as there are no inappropriate sauces or stuffings. If you are feeling like something special, you can always treat yourself to something luxurious, like scallops or shrimp, which are on the plan. Instead of a sirloin steak, splurge on tenderloin. If you miss the comfort foods you love, like meatloaf and fried chicken, you’ll find recipes here.
Pasta is a popular entrée throughout the world, and it is good to know that there are low-FODMAP-friendly alternatives to wheat-based pasta. Quinoa, amaranth, rice, and corn are all used to make an array of noodles. Asian noodles are sometimes made from ingredients like sweet potato, buckwheat, and yam; check to be sure that the ingredients are on the list of suitable foods.
A few options in this chapter are good choices for “cooking ahead,” leaving you with components for future meals. Some are great to make in a large batch and save in the freezer or refrigerator.
Crispy Tarragon Chicken
MAKES 4 SERVINGS
First Stage FODMAP
Tarragon is a classic combination with poultry, and in this dish, it is paired with a bit of mustard to mimic the flavor of classic fried chicken without the buttermilk or the deep-frying.
3 cups crumbled cornflakes (no sugar added)
3 tablespoons grated Parmesan cheese
1 teaspoon dried tarragon
Kosher salt and freshly ground black pepper
8 boneless skinless chicken pieces (thighs or breasts)
2 tablespoons mustard (optional)
1. Preheat the oven to 350°F. Set a rack in an ovenproof baking dish.
2. In a shallow dish, combine the cornflakes, Parmesan, and tarragon, and season with salt and pepper. Stir to combine.
3. Brush the chicken pieces with the mustard (if using) and then dredge in the cornflake mixture. Transfer to the rack in the baking dish.
4. Bake the chicken until it is golden and crispy on the outside and fully cooked (an internal temperature of 165°F), about 30 minutes.
5. Serve immediately.
Chicken Curry
MAKES 4 SERVINGS
Moderate FODMAP
Curry pastes are sold in various colors to indicate their heat, from mild to fiery hot. Some are red, some yellow, some green, and some brown. Check the ingredient list carefully to be sure there are no FODMAPs in your favorite brand.
3 tablespoons olive oil or Garlic-Infused Oil
8 chicken thighs, skin on, bone in
Kosher salt and freshly ground black pepper
One 2-inch piece fresh peeled ginger, chopped
1 large red bell pepper, chopped
3 tablespoons mild curry paste
1 tablespoon garam masala
1 tablespoon ground coriander
1 teaspoon ground turmeric
1 tablespoon dried fenugreek leaves
1 small red chili, thinly sliced
1 can coconut milk
½ bunch fresh cilantro, chopped
1 tablespoon chopped fresh chives
1. In a wide saucepot over medium heat, heat the olive oil. Season the chicken with salt and pepper, and sear in the hot oil on both sides, about 6 minutes total. Transfer to a plate.
2. Add the ginger, bell pepper, curry paste, garam masala, coriander, turmeric, fenugreek, and chili. Sauté, stirring frequently, until the bell pepper is tender, about 3 minutes. Add the coconut milk and bring to a simmer. Return the chicken thighs and any juices they may have released.
3. Simmer over low heat until the chicken is fully cooked, 15 to 20 minutes. Just before serving, stir in the cilantro and chives.
4. Serve immediately.
Chicken Saltimbocca
MAKES 4 SERVINGS
Moderate FODMAP
Saltimbocca is an Italian dish typically made with veal cutlets, but here, the veal is replaced with chicken. The word saltimbocca means “jump in the mouth” because it takes no time at all once the chicken goes into the pan before it is ready to eat.
4 boneless chicken breasts
4 thin slices prosciutto
12 fresh sage leaves
1 tablespoon olive oil
Kosher salt and freshly ground black pepper
2 tablespoons butter
Juice of 1 lemon
1. Butterfly the chicken breasts by making a horizontal cut almost all the way through the breast. Open it out and pound lightly to an even flatness.
2. Lay a piece of prosciutto on top of each chicken breast, and top with a sage leaf. Fold the chicken in half, enclosing the sage leaves. (There will be some sage leaves left.)
3. In a sauté pan over medium-high heat, heat the olive oil. Season the chicken with salt and pepper. Sauté in the hot oil until golden on both sides and cooked through, turning as necessary, about 15 minutes. Transfer the chicken to a platter or individual serving plates.
4. Return the pan to the heat. Add the butter, and when it stops foaming, add the remaining sage leaves. Cook until the leaves are crisp, about 2 minutes. Add the lemon juice and swirl to incorporate it into the butter. Pour over the chicken and serve immediately.
Jambalaya
MAKES 4 SERVINGS
Moderate FODMAP
Rice-based dishes like this jambalaya are a great way to make filling and satisfying meals for yourself and your family. The usual chopped garlic is replaced with Garlic-Infused Oil in this recipe.
1 tablespoon olive oil
2 skinless chicken breasts, diced
2 teaspoons Garlic-Infused Oil
1 red bell pepper, thinly sliced
1 tablespoon chopped fresh chives
2 ounces Spanish-style chorizo sausage, sliced
1 tablespoon Cajun seasoning (check the nutrition label to make sure it’s FODMAP-friendly)
1 cup long-grain rice
One 14-ounce can whole plum tomatoes, seeded and chopped
1 cup chicken or vegetable broth
1. Preheat the oven to 350°F.
2. In a Dutch oven or ovenproof and flameproof casserole dish, heat the olive oil. Add the chicken and sear on all sides until browned, about 4 minutes. Transfer to a plate.
3. Add the Garlic-Infused Oil, bell pepper, chives, chorizo, Cajun seasoning, and rice. Stir to coat the ingredients evenly. Add the tomatoes and broth and stir to combine. Return the chicken pieces. Cover and transfer to the oven. Bake until the rice is fully cooked, 20 to 25 minutes.
4. Serve immediately.
Turkey Kefti
MAKES 4 SERVINGS
First Stage FODMAP
A dipping sauce with yogurt or tahini is a nice addition to this dish. Choose a lactose-free or nondairy soy yogurt to avoid all FODMAPs.
1 pound lean ground turkey
1 tablespoon chopped fresh chives
1 tablespoon Garlic-Infused Oil
1 teaspoon ground coriander
1 teaspoon ground cumin
2 tablespoons chopped fresh cilantro
Kosher salt and freshly ground black pepper
2 tablespoons olive oil as needed for shaping the kefti
8 bamboo skewers, soaked in water for 30 minutes
1. In a medium bowl, combine the ground turkey, chives, Garlic-Infused Oil, coriander, cumin, cilantro, and season with salt and pepper. Mix with a wooden spoon or clean hands until evenly blended.
2. Coat your hands with a little oil as you work to keep the turkey from sticking to your hands. Divide the turkey mixture into 8 equal portions. Shape 1 of the turkey portions into an oval. Press the skewer into the turkey, leaving one end to use as a handle. Squeeze the turkey around the stick and smooth the surface.
3. Heat the grill or a broiler to medium-high. Grill or broil the kefti, turning to brown and cook evenly, until cooked through, 12 to 13 minutes.
4. Serve immediately.
Navarin-Style Leg of Lamb
MAKES 4 SERVINGS
First Stage FODMAP
Navarin is a French stew of lamb or mutton. Let the lamb cook until it is just the doneness you like, but most chefs agree that a tender roast with a healthy blush of pink has the best flavor and texture. Choose fingerling, purple, or Russian banana potatoes for a special look and great flavor.
3 tablespoons olive oil
Juice of 1 lemon
1 tablespoon dried oregano
Kosher salt and freshly ground black pepper
One 3-pound boneless leg of lamb
6 Yukon gold potatoes, peeled, cut into thirds
1 bunch baby carrots, trimmed
1. Preheat the oven to 350°F. Place a rack in a roasting pan.
2. In a small bowl, combine the olive oil, lemon juice, oregano, and season with salt and pepper. Brush the lamb with this mixture. Place the lamb on the rack in the roasting pan. Scatter the potatoes and carrots around the lamb and drizzle with a little of the olive oil mixture. Cover with foil and roast for 20 minutes.
3. Remove the foil, baste with the olive oil mixture, and continue to roast until the vegetables are tender and the lamb is cooked to the desired doneness, about 1 hour for medium-rare. An instant-read thermometer should register an internal temperature 135°F for medium-rare.
4. Let the lamb rest for 15 minutes before carving into slices. Serve on heated plates with the roasted vegetables. Spoon any pan juices over the lamb and vegetables.
Pork Tenderloin with Mustard-Horseradish Crust
MAKES 8 SERVINGS
Moderate FODMAP
Pork tenderloins cook quickly. They take less than half an hour to prepare, making this dish a perfect choice for busy nights, but they are elegant enough for a dinner party, too. This recipe can also be prepared on the grill, if you wish.
2 pork tenderloins, 5 to 6 pounds total
Sea salt and freshly ground black pepper
Mustard-horseradish Crust
⅓ cup whole-grain mustard
2 tablespoons olive oil
2 tablespoons prepared horseradish, drained
1 teaspoon balsamic vinegar
2 tablespoons fresh thyme leaves
2 tablespoons fresh rosemary, finely chopped
1 cup chicken or vegetable broth
3 tablespoons butter
1. Preheat the oven to 375°F. Set a roasting rack in a roasting pan.
2. Trim the tenderloins to remove any fat or silver skin, if any, and season with salt and pepper.
3. In a small bowl, combine the mustard, olive oil, horseradish, vinegar, thyme, and rosemary. Rub the mixture all over the pork.
4. Transfer the pork to the rack in the roasting pan. Roast until a meat thermometer inserted in a roast registers an internal temperature of 145°F, about 20 minutes. Remove and let the pork rest for about 8 minutes before slicing and serving.
5. While the roast is resting, make a pan sauce. In the roasting pan, stir in the broth. Scrape any brown bits off the bottom of the pan and mix well to dissolve any drippings. Swirl in the butter and strain into a heated gravy boat or pitcher.
6. Serve the sliced tenderloin accompanied with the pan sauce.
Pork and Eggplant Stir-Fry
MAKES 4 SERVINGS
Moderate FODMAP
Bok choy is on the suitable vegetable list, but it is still a good idea to watch how much of it you have at a single sitting, since it is a type of cabbage.
Stir-Fry Sauce
1 cup chicken or vegetable broth
2 tablespoons chili paste (available from Asian grocers)
1 tablespoon rice vinegar
1 teaspoon toasted sesame oil
1 tablespoon cornstarch
¼ cup olive oil
1 pound ground pork
1 eggplant, halved lengthwise and cut into ½-inch-thick slices
1 tablespoon minced peeled fresh ginger
1 small red chili, finely chopped
2 heads baby bok choy, cut lengthwise into quarters
1. To make the stir-fry sauce: In a bowl, stir together the broth, chili paste, rice vinegar, sesame oil, and cornstarch. Set aside. Stir the sauce just before adding it to the stir-fry if the cornstarch has settled to the bottom.
2. Heat half of the olive oil, in a wok or skillet over medium-high heat. Add the ground pork and cook, stirring to break up any clumps, until it is thoroughly cooked, about 8 minutes. Transfer to a plate.
3. Add the remaining olive oil and when it is very hot, add the eggplant slices, working in batches to avoid crowding the pan. When the first side is cooked and brown, about 4 minutes, turn the slices over and cook an additional 4 minutes. Transfer the cooked eggplant to the plate with the pork.
4. Add the ginger and chili to the wok, and stir once or twice. Return the pork and eggplant to the wok, and stir to combine. Add the stir-fry sauce and cook until the sauce is thickened, about 2 minutes. Continue to cook and stir until the pork and eggplant are warmed through, another 3 minutes.
5. Serve immediately.
Pan-Seared Flatiron Steak with Tapenade
MAKES 4 SERVINGS
First Stage FODMAP
The tapenade in this recipe makes a great topping for grilled or broiled fish, or try it as an addition to sautéed greens. You can make the tapenade in double or triple quantities to keep on hand in the refrigerator for an instant sauce or spread.
Tapenade
½ cup pitted kalamata olives
1 teaspoon Garlic-Infused Oil
2 anchovy fillets, drained
2 tablespoons capers, rinsed and drained
2 teaspoons fresh thyme leaves
2 tablespoons minced sun-dried tomatoes (oil-packed)
Juice of ½ lemon
Four 8-ounce lean flat iron steaks
Kosher salt and freshly ground black pepper
2 sprigs fresh thyme or rosemary leaves, roughly chopped
1 tablespoon olive oil
1. To make the tapenade: In a food processor, combine the olives, oil, anchovies, capers, thyme, sun-dried tomatoes, and lemon juice. Purée, pulsing frequently, just until a coarse paste forms. Transfer to a small bowl and reserve. (If the tapenade is made in advance, store it in a covered container in the refrigerator for up to 1 week.)
2. Season the steaks with salt, pepper, and thyme. Let the steaks sit at room temperature for 15 minutes before pan-searing.
3. Heat a large cast-iron skillet over high heat. Add the olive oil, and when the oil ripples and looks hazy, add the steaks. Work in batches or use two skillets to avoid crowding the pan. Cook the steaks without disturbing until the upper surface looks moist, about 3 minutes. Turn the steaks once and reduce the heat to medium. Continue to cook until the steaks are browned on the second side and cooked to the desired doneness, 3 to 4 minutes for rare, or 4 to 5 minutes for medium.
4. Transfer the steaks to heated plates or a platter. Return the skillet to the heat. Add the tapenade to quickly heat it up. Pour the tapenade over the steaks and serve immediately.
Pot au Feu
MAKES 6 TO 8 SERVINGS
First Stage FODMAP
A true pot au feu calls for oxtail, tongue, and other meats, but this simplified version still has plenty of flavor, made from just a beef roast and chicken thighs. The cooking time is long, but the dish requires little attention beyond keeping it at a low simmer. One of the main reasons to make a pot au feu is the delicious, flavorful broth you’ll have left to use in other dishes and the leftover beef to slice for sandwiches.
One 3-pound beef brisket
8 cups chicken or vegetable broth
Kosher salt and freshly ground black pepper
2 chicken thighs, boneless and skinless, cut into 2-inch pieces
2 carrots, peeled and diced
1 celery stalk, peeled and diced
1 parsnip, peeled and diced
1 turnip, peeled and diced
1 cup peeled and cubed butternut squash
2 fresh thyme sprigs
2 fresh flat-leaf parsley sprigs
1 dried bay leaf
Dijon mustard
Gherkins or cornichons
1. Place the beef in a deep saucepot or Dutch oven and add the broth. If necessary, add water until the beef is covered by about 1 inch. Season with salt and pepper. Place over low heat and bring to a simmer, skimming the surface as necessary while the beef cooks. Continue to simmer slowly until the meat is about halfway done, about 45 minutes.
2. Add the chicken, carrots, celery, parsnip, turnip, squash, and herbs. Simmer until the beef is fork-tender and the chicken and vegetables are fully cooked, an additional 40 to 50 minutes.
3. Remove the beef and carve it into slices.
4. To serve the pot au feu, place the sliced beef, chicken, and vegetables in heated soup plates. Ladle the hot broth over the meat and vegetables. Serve immediately accompanied by mustard and gherkins.
Asian-Style Roast Beef
MAKES 6 TO 8 SERVINGS
First Stage FODMAP
The glaze in this recipe would be good on chicken breasts or thighs, pork tenderloin or pork chops, or a roast duck, as well as the beef.
Glaze
5 tablespoons prepared sweet chili sauce
Grated zest of 1 large lime
3 lemongrass stalks, finely chopped
One 2-inch piece fresh ginger, peeled and finely chopped
2 tablespoons olive oil
One 3-pound boneless beef roast (sirloin, top round, tri-tip, or rib)
Kosher salt and freshly ground black pepper
1. Preheat the oven to 350°F. Put a rack in a roasting pan.
2. To make the glaze: In a small bowl, stir together the chili sauce, lime zest, lemongrass, ginger, and olive oil. Set aside.
3. Trim the roast and season it with salt and pepper. Place the roast on the rack and brush it with the glaze. Roast to the desired doneness, about 1 hour (an instant-read thermometer inserted into the meat registering 135°F for rare). Brush the roast every 15 minutes with the glaze as it cooks.
4. Let the roast rest for 15 minutes before carving into slices. Serve immediately.
Meatloaf
MAKES 4 SERVINGS
First Stage FODMAP
Most meatloaf recipes call for bread soaked in milk, but oats are a perfect replacement. They give the meatloaf substance and help hold it together so that it slices well. Plus, the oats are a great absorber of moisture.
Cooking spray
1½ pounds lean ground beef
1 pound ground pork sausage
1 cup rolled oats (gluten-free)
2 eggs, lightly beaten
½ teaspoon hot red pepper flakes
1 tablespoon chopped fresh chives
Kosher salt and freshly ground black pepper
½ cup tomato sauce
1. Preheat the oven to 350°F. Coat a loaf pan with cooking spray.
2. In a large bowl, combine the beef, sausage, oats, eggs, hot red pepper flakes, and chives, and season with salt and pepper. Mix with a wooden spoon or clean hands until evenly blended.
3. Pack the meat mixture into the loaf pan in a loaf shape with some air space around the sides. Spread the tomato sauce over the top.
4. Bake, uncovered, until cooked through and an instant-read thermometer inserted into the loaf registers 150°F, 60 to 75 minutes.
5. Let the meatloaf rest for 15 minutes before cutting it into slices and serve hot.
Chili con Carne
MAKES 4 SERVINGS
First Stage FODMAP
Steamed rice is a traditional accompaniment to chili, but try it on a bed of creamy Polenta.
2 tablespoons olive oil
1½ pounds lean ground beef
1 teaspoon Garlic-Infused Oil (optional, see here)
1 carrot, peeled and finely chopped
1 celery stalk, peeled and finely chopped
2 jalapeño chiles, seeded and minced (optional)
1 red chili, seeded and minced (optional)
2 tablespoons chili powder
1 teaspoon paprika
One 14-ounce can diced tomatoes, with their juice
1. In a Dutch oven or oven-proof casserole dish, heat the oil over medium-high heat. Add the beef and cook, stirring to break up any clumps, until thoroughly cooked, about 8 minutes. Transfer to a plate.
2. Add the Garlic-Infused Oil (if using), carrot, celery, jalapeños, red chili, chili powder, and paprika. Sauté, stirring frequently, until the celery is tender and translucent, 3 to 4 minutes.
3. Return the beef and any juices on the plate to the pot and add the tomatoes. Reduce the heat to low and simmer, stirring occasionally, until the beef is very tender and the chili is flavorful and thickened, 45 to 50 minutes.
Baked Spaghetti and Meatballs
MAKES 4 SERVINGS
Moderate FODMAP
Some nonwheat pastas are firmer than others, but almost every kind responds well to this American version of Italian comfort food. Be sure to cook the pasta just until it is barely tender, because it will continue to cook in the oven as it bakes.
1 pound gluten-free spaghetti (rice, quinoa, amaranth, etc.)
Twelve 2-ounce Turkey and Walnut Meatballs
3 cups Tomato Sauce
¼ cup shredded mozzarella or grated Parmesan cheese (optional)
1. Preheat the oven to 350°F.
2. Bring a large pot of salted water to a rolling boil over high heat. Add the pasta and cook until almost tender, according to package instructions. Stir to separate the spaghetti strands. Drain well and transfer to a 2-quart baking dish.
3. Top the spaghetti with the meatballs and cover with the sauce. Add the cheese (if using). Cover with foil and bake until very hot, 20 to 25 minutes. Remove the foil and bake until the cheese is melted and golden brown, an additional 4 to 5 minutes.
4. Serve immediately.
Oat-Crusted Cod
MAKES 4 SERVINGS
First Stage FODMAP
Use the topping for any fish you like, or as a stuffing for butterflied shrimp or split lobster tails.
2 cups rolled oats (gluten-free)
½ cup chopped fresh flat-leaf parsley
2 tablespoons grated lemon zest
3 tablespoons butter or olive oil
Four 6-ounce cod fillets
Lemon juice, as needed for seasoning
Kosher salt and freshly ground black pepper
Lemon wedges for garnish
1. Preheat the oven to 375°F. Place a rack in a baking dish.
2. To make the oat crust, in a food processor, grind the oats, parsley, lemon zest, and butter together until crumbly.
3. Season the fish with lemon juice, salt, and pepper. Divide the oat crust evenly among the fish pieces, pressing lightly into an even layer. Place the fish on the rack in the baking dish. Bake until the fish is fully cooked and the flesh separates easily into large flakes, about 14 minutes.
4. Serve immediately, accompanied with the lemon wedges.
Lemon Parsley–Stuffed Trout
MAKES 4 SERVINGS
Moderate FODMAP
Use this stuffing with coho salmon or a similar pan-dressed fish, or use it as a topping for broiled shrimp or lemon sole.
¼ cup minced fresh flat-leaf parsley
¼ cup unsalted butter
Juice and zest of 1 lemon
4 brook trout, pan-dressed, about 2 pounds total
⅓ cup oat flour
Kosher salt and freshly ground black pepper
16 thin slices lemon
1. Preheat the oven to 375°F. Put a rack in a baking dish.
2. In a small bowl, combine the parsley, butter, lemon juice, and lemon zest, and mash it together with a fork until evenly blended. Divide the lemon butter evenly among the trout, spreading it on the inside of each one.
3. In a shallow bowl, add the oat flour and season with salt and pepper. Close the trout and dredge the outsides of the fish in the oat flour, shaking off any excess. Transfer to the rack in the baking dish. Top each trout with 4 slices of lemon, overlapping them.
4. Bake until the fish is completely cooked, 20 to 25 minutes (an internal temperature of 145°F). Serve immediately.
Cedar-Planked Salmon
MAKES 4 SERVINGS
First Stage FODMAP
Although not traditional for a cedar-planked salmon dish, the Cranberry Compote makes a great accompaniment to the fish. Or, feature this salmon on a bed of Caesar or Spinach Salad.
1 cedar plank (approximately 8 by 12 inches)
1 tablespoon olive oil
3 tablespoons brown sugar
1 tablespoon paprika
1 teaspoon ground cumin
1 teaspoon salt
½ teaspoon freshly ground black pepper
Four 8-ounce skin-on salmon fillets, pin bones removed
1. Soak the cedar plank in cold water for at least 2 hours.
2. Preheat a grill to high or an oven to 450°F.
3. In a small bowl, combine the olive oil, sugar, paprika, cumin, salt, and pepper.
4. Place the salmon on the plank and brush with the olive oil mixture. Place over indirect heat on the grill and cook covered, or bake in the oven until the salmon is cooked through, 16 to 18 minutes, depending on the thickness of the fillets.
5. Serve immediately.
Caramelized Scallops with Parsley Sauce
MAKES 4 SERVINGS
First Stage FODMAP
The trick to getting a rich, brown color on the scallops is blotting them very dry before you put them in the pan. The pan should be quite hot, almost smoking, and you should only add a few scallops at a time to not overcrowd the pan.
2 tablespoons olive oil
16 large scallops, cleaned (1 to 1½ pounds total)
Kosher salt and freshly ground black pepper
2 tablespoons butter
3 tablespoons sliced blanched almonds
2 teaspoons fresh lemon juice
2 tablespoons chopped parsley
1. In a large sauté pan over medium-high heat, heat the oil until it is hazy and the surface ripples. Blot the scallops dry with paper towels, season lightly with salt and pepper, and add to the hot oil. Work in batches if necessary. Sear the scallops on the first side until deep brown, about 2 minutes. Turn once, and sear on the second side, about 2 more minutes. Transfer the scallops to a platter.
2. When all of the scallops have cooked, reduce the heat to medium. Add the butter and cook until the foaming has subsided, about 1 minute. Add the almonds and cook until golden, about 2 minutes. Add the lemon juice and parsley and swirl the pan to combine. Spoon this sauce over the scallops and serve immediately.
Shrimp Diavolo
MAKES 4 SERVINGS
First Stage FODMAP
Most classic Italian seafood recipes quite pointedly avoid putting cheese and seafood in the same dish, but if you like a little Parmesan cheese on top of this, no one will know but you.
1 pound linguini or fettuccini, gluten-free
¼ cup olive oil
1 red chili, roughly chopped
1 large handful fresh basil leaves, roughly chopped, plus more leaves for garnish
1½ pounds jumbo or extra large shrimp, peeled and deveined
¼ cup white wine
1½ cups Tomato Sauce
Kosher salt and freshly ground black pepper
1. Bring a large pot of salted water to a rolling boil over high heat. Add the pasta and stir to separate the strands. Cook until tender, according to package instructions. Drain well and keep warm.
2. In a large skillet, heat the olive oil. Add the chili and basil leaves and sauté for about 1 minute, stirring constantly. Add the shrimp and cook, turning as necessary, until they turn a bright pink color, about 3 minutes. Add the wine and simmer until the wine has evaporated, about 2 minutes. Add the tomato sauce and simmer until the shrimp are fully cooked, about 8 minutes.
3. Serve the shrimp with the tomato sauce on a bed of pasta in heated pasta plates. Top with a few leaves of basil.
Vegetable Biryani
MAKES 4 SERVINGS
First Stage FODMAP
A good biryani has an appealing, crisp crust on the top, bottom, and sides of the dish. You can use any vegetables you like in the filling, or add some chopped or shredded meats, fish, or poultry.
Butter or ghee for brushing casserole, plus more for drizzling
3 cups cooked basmati rice
1 small carrot, peeled and sliced ½ inch thick
1 medium potato, peeled and cut into cubes
1 sweet potato, peeled and cut into small cubes
1 zucchini, cut into cubes
¼ red bell pepper, diced
1 cup chopped green beans
½ cup diced tomatoes
½ teaspoon minced red chili
1 teaspoon garam masala
¼ teaspoon ground turmeric
½ teaspoon toasted cumin seeds
1. Preheat the oven to 350°F. Brush a 2-quart casserole dish with butter.
2. Layer the biryani as follows: half of the rice, the carrot, potato, sweet potato, zucchini, bell pepper, green beans, tomatoes, and chili. Sprinkle the garam masala and turmeric over the vegetables. Add the remaining rice, spreading it into an even layer.
3. Drizzle the top of the rice layer with additional butter. Cover with foil and bake until the vegetables are tender, 20 to 25 minutes. Remove the foil and continue to cook until the top layer is browned, another 5 to 10 minutes. Sprinkle with the cumin seeds.
4. Serve immediately.
Tomato Sauce
MAKES 3 CUPS
First Stage FODMAP
Add other spices and herbs to give this sauce a new flavor profile. A pinch of cinnamon gives it a Moroccan flavor, while red pepper flakes make it bold and spicy.
2 tablespoons olive oil
One 14-ounce can peeled tomatoes, seeded and crushed, with their juice
1 tablespoon Garlic-Infused Oil
1 teaspoon sugar (optional)
Kosher salt and freshly ground black pepper
3 to 4 large basil leaves
1. In a saucepot, heat the oil over low heat. Add the tomatoes and their juice and drizzle with the Garlic-Infused Oil. Bring the mixture to a simmer and cook, stirring occasionally, until the sauce has reduced by half and has thickened, about 40 minutes.
2. Taste the sauce and season with sugar (if using), salt, and pepper. Tear the basil leaves into the sauce and simmer until flavorful, about 3 minutes. Mash the sauce with a potato masher for a chunky texture, or for a smoother texture, purée the sauce with an immersion blender or in a blender.
3. The sauce is ready to use. It may be kept in a covered container in the refrigerator for up to 3 days or in the freezer for up to 3 months.