Tag Archives: Recipe

Chicken Fried Rice A-La FODMAP style

The other night I was at home and desperately digging through my fridge wanting to avoid a trip to the store (some days I am anti-market). Being FODMAPPY I was a little stressed since my usual meals were gone… so  I looked around and created this simple FODMAP friendly dish with leftovers. Not only was it delicious, my husband liked it so much he asked for it to be put into rotation!


FODMAP Friendly Chicken Fried Rice

  • 1/2 Cup of cooked chicken (I also made this with Cubed ham)
  • 1 Cup of cooked Rice (I used white, but brown would be good too)
  • 1/2 C Green beans cleaned and cut into thirds
  • 1/4 C of shredded carrot
  • 1/4 C Chopped Spinich (or basil I’ve done both)
  • 1/4 cup of coarsely chopped red pepper
  • 1T sesame Oil
  • 1/4 C  Gluten Free Tamari or Soy Sauce (or to taste)
  • 2 Eggs (beaten)
  • 1 tsp Water
  • 1 chopped Jalapeno (optional)


  1. Heat the Sesame oil in a frying pan
  2. Once hot, add the veggies (carrots, green beans, pepper, Spinich, jalapeno) Saute for 2-4 minutes until peppers are slightly soft
  3. Add chicken and Rice (add a splash of water to rice if it’s day old rice and is a bit dry) . Mix all the ingredients together well.
  4. Pour in the Tamari and mix well, rice should turn a little brown. Taste as you add it, different people like different salt levels
  5. Push the rice/veggie mixture to the side so you have  a part of the pan open to pour in the beaten eggs with the tsp of water. Scramble it off to the side
  6. Once the eggs are scrambled mix them into the rest of the mixture well.
  7. Voila, you have some FODMAP friendly Fried rice! It’s pretty yummy!

I hope you enjoy this dish, it’s pretty darned good!  If you try it and add other FODMAP friendly things I’d LOVE to hear about it.


Some like it hot, Salsa that is!

What is a burrito without salsa? I’ll tell you, it’s a burrito that is missing something MAJOR! Well tonight I am giving into my cravings and making burritos for dinner, but I can’t find a low-Fodmap salsa to save my life. Onions and garlic are the main issues. But as I have also figured with Barbeque Sauce and Ketchup, I have to make my own. I have not been 100% successful on the previous ones, but I made a good Salsa so I’m going to write up that recipe.

Spicy Low-Fodmap Chipotle SalsaWP_20140717_005

  • 1 14.5 oz can of organic chopped tomatos (make sure it doesn’t have garlic or any non-fodmap friendly foods
  • 1  4 oz can of chopped chilis
  • 1/2 cup of chopped cilantro
  • 1  Chipotle Pepper from a can packed in Adobo (check ingredients)
  • 1 tsp of Tamari (gluten free soy sauce)
  • 1 dash of Asafoetia powder (the replacement for onion powder/flavor )
  • 1 tsp salt (to taste)
  • 1 tsp of chipotle pepper powder
  • t tsp of cumin

Add all ingredients, including juice from the tomatoes and chilies into blender and blend to your liking of chunkiness. Let it sit in the fridge for a few hours for flavors to settle.

I can’t wait, I think this is going to be a good burrito!

Escape from Salad, Low FODMAP Caper Chicken!

It’s been sunny, I’m feeling a little better already which is awesome. I’m about two weeks into my journey with the FODMAP diet and learning what I can and cannot do, and of course making some good mistakes (did you know there is onion powder in seasoning salt? Yeah there is!) But in my mad dash to stop eating salad all the time I tried updating a recipe my mom used to make and it was SO GOOD my husband requested it be a regular on our rotation. SO Here you go…

Low-FODMAP FRIENDLY Caper Chicken :WP_20140709_004
1/3 C Finely chopped Pimentos
1/3 C Capers
2t Salt
1/2 tsp black pepper (or more to taste)
1/2 tsp dill
1/2 tsp tarragon
1 C olive Oil
1/3 C of garlic infused olive oil
3/4 C Red Wine Vinegar
2 large chicken breasts

Add all ingredients except chicken together and mix well, put into a plastic bag or container for marinating then add chicken. Let marinate for 24 hours in the fridge.

Next day, when you are redy for NOM NOM land
Preheat oven to 425
Remove chicken from marinade and cook for 20-30 minutes until tender and not pink.

Then enjoy. This stuff is SOOO GOOD!

Not Shrimpy on Flavor

I adore my time with my girlfriends more than I can say. This weekend we had our bi-yearly get away but because we are in the NW we got snowed in, unable to make it over the penninsula. SO, we made the best of it and stayed at one of our lovely homes…on a houseboat! Every time we do one of these weekends, all 5 of us each make a different meal/course and we all share food, drink wine, play games, laugh, chatter, discuss and did I mention laugh?

Image & Recipe courtesty of Ocean Garden Products

Well lucky me, I have fantastic friends that also work with me on my dietary issues and always make things I can eat as well which is no easy feat. This weekend had three lovely treats involved, but I only have one recipe at this point. I’ll share the others because they were all fabu. We had Banana Bread, Mojito Sorbet and Shrimp Scampi! Yeah, seriously… my friends are AWESOME.

So, if you are up for cooking an incredible yet fairly easy dish, this shrimp is the bomb (and was gobbled up right away!)

Shrimp Scampi
1.5 lbs of raw peeled, deveined shrimp
1/4 C Olive Oil
2 small garlic cloves minced
2 small red peppers cut into strips
1 C onion thinly sliced
2 small green peppers cut into strips
1/2 C tomato sauce
1/4 C choped parsley
1/8 C capers
Salt and pepper to taste

Heat oil in a large pan then add the garlic, cook until fregrant (about 30 Seconds) Add the shrimp tossing it occaisionally. When the srhip are done (when they turn pink), remove them and put to the side. (Do not overcook!)

Add peppers and onion to skillet, saute them together until the onion is trasclucent and the peppers are tender. Add tomato sauce and parsley and stir them in well.

Return the shrimp to the pan, cover and simmer for two to three minutes, Sprinkle with salt, pepper and capers.

Great served over rice! Makes about 6 servings (although we 5 girls at it all!)

Biased Bison?

Who doesn’t love a night filled with friends, birthdays, good food and a good game of spades? I know I love it! Our friends came over the other night and since we cooked last time, they brought food fit for a king, they were making bison spaghetti (of the quinoa variety) YUM!

Bison Spaghetti - Image from http://thechiclife.typepad.com

Now you might flinch if you haven’t had this tasty meat. I’m a big squeamish about different meats much of the time but this one was fantastic. It’s a nice lean red meat that blended into the sauce with such great flavor! Then to top it off some dairy free cheese. It was super yummers! Give it a try, I think you’ll love it!

My friend that brought this over did it to fit into my dietary restrictions and told me it was lower in fat. If you have any to share please share it! I want to learn more. I have started researching and found great info but it’s mostly from a pro-Bison site.

Jambalaya that won’t bust your Waistline

I love love love spicy cozy meals when it gets cold outside. And between my dietary restrictions and wanting to not bulk up on calories I have a hard time finding good food. I found this on a few websites and kept altering it until it tasted so good that even the men in my life find this a tasty tasty treat for a cold winter day! Even though it doesn’t start with a rue (calories and gluten make that not possible) this works so well… it’s easy and I love it! Weight Loss and health…YAY!

Chicken & Turkey Sausage Jambalaya

Low Calorie Jambalaya!

1 spray cooking spray
1 Turkey Kilbasa – already cooked
1 large onion(s), chopped
2 stalks of chopped celery
1 Jalapeno (if you like spice)
1 small chopped green pepper
1/4 tsp cayenne pepper, or to taste
1/2 tsp dried thyme
1 tsp table seasoning salt
1/2 tsp black pepper, ground
2 cloves minced garlic cloves
2 medium skinless chicken breasts
28 oz canned tomatoes, whole, plum, peeled with juice
1 small can V8 juice
2 cups fat-free chicken broth
1 cup uncooked white rice, long-grain
1/4 tsp of hot sauce (to taste, I love to use Franks Louisiana Hot Sauce)

Spray a nonstick sauce pan with the cooking spray. Over high heat cook onion, celery, jalapeno and green pepper; saute until tender.
Then, add Sausage and raw Cubed chicken. Cook until Chicken is mostly cooked through (white all the way through)
Reduce heat and stir in cayenne, thyme, salt, pepper and garlic; saute until garlic is fragrant.
Stir in tomatoes, broth, V8 or other tomato juice and rice. Bring to a simmer, cover and let cook until rice is tender, about 20 minutes.

About 1 1/4 cups per serving. ** If you leave it over night add the V8 or water before heating. The rice sucks up all the juice! This is also great frozen and reheated when needed.

Gaining the Good with the Bad

I have been happy about getting my body into better shape, about being more comfortable asking for what I need while eating out and creating healthier foods that work for my body. These are all wins for me…and I felt good about this weekend I figured out how to make some great twice baked potatoes within my foods, adding soy cream cheese and soy sour cream to fluff them up. It worked really well. Then I topped my guests twice baked potatoes with cheese but left mine as it was. It was so tasty! The recipe is at the end of this post.

Twice Baked Potatoes (only dairy is cheese on this one! Go cheese free!)

Then last night, I was at my mothers, and I had rice pasta with her famous home made spaghetti sauce!  What a great gluten free meal…but the sad part… I weighed in today 😦

Yep, you got it. I gained .25lbs this past week. I know that isn’t much, but clearly I need to get a better handle on it. Either that or I can believe that the pasta made me heavy and next week I’ll have lost 2 lbs, one for each of these weeks. I hope there is weight loss next week.  Right now I’m feeling a bit deflated.

Twice Baked Potatoes (Gluten and Dairy free)

3 baking potatoes (Baked already)
1/2 C Tofutti cream cheese (softened to room temp)
1/2 C Tofutti Sour Cream (at room temp)
1 Tbsp Olive Oil (I used garlic olive oil)
4 chopped green onions
1 tsp Seasoning Salt
1 tsp Garlic Salt
1 tsp fresh cracked pepper
1 tsp red pepper flakes (to taste)
4 slices of cooked bacon chopped
2 C Grated Cheddar Cheese (for guests)

Preheat the oven to 350. Cut baked potatoes in half and scoop out the insides. Add all the following ingredients except the cheese. Mix them well with a mixer or by hand. Do this until the potato is smooth. Once smooth scoop the potato mixture into the potato skins. Then top with cheese for any dairy eaters. Bake in the oven for 20-30 minutes until warmed all the way through, and cheese is melted on any dairy eaters potato.

Let cool and Enjoy!