The low FODMAP diet is now internationally regarded as an effective treatment for those living with Irritable Bowel Syndrome (IBS). Advanced Accredited Practising Dietitian Dr Sue Shepherd pioneered the research and diet and we are thrilled to have this exclusive recipe from her latest book.
Chicken Tagine SERVES 6–8
4 tablespoons gluten-free cornflour
1 kg skinless chicken thigh fillets, cut into 2 cm cubes
2 tablespoons garlic-infused olive oil *
1 tablespoon paprika, 2 teaspoons ground cumin, 1 tablespoon ground ginger, 1 tablespoon turmeric
1/4 to 1/2 teaspoon chilli flakes (optional)
1 litre (4 cups) gluten-free, onion free chicken stock **
2 bay leaves, 1 stick cinnamon, broken in half
2 carrots, peeled and diced
2 zucchini, halved lengthways and sliced
1/2 cup coriander leaves, chopped
salt and freshly ground black pepper
500 mL (2 cups) lactose-free milk
95 g instant polenta
freshly ground black pepper
Combine the cornflour and chicken in a large bowl and toss to coat well.
Heat the olive oil in a large heavy-based non-stick saucepan and add the paprika, cumin, ginger, turmeric and chilli flakes, if using. Mix well and sauté for 1 minute to develop the flavours.
Add the chicken and cook for 4–5 minutes until browned on all sides. Add the stock, bay leaves and cinnamon sticks. Bring to the boil, then lower the heat, cover and simmer gently for 1 and 1/2hours. Add the carrots and zucchini and simmer, uncovered, for a further 10–20 minutes, stirring occasionally, until the vegetables are tender.
To make the Creamy Polenta, heat the milk in a medium-sized saucepan until almost boiling. Add the polenta and stir until the mixture boils. Lower the heat and cook, stirring constantly, for a further 3–5 minutes until the polenta is cooked (it should be the texture of smooth mashed potato).
When ready to serve, remove the cinnamon sticks and bay leaves from the chicken tagine. Stir through the coriander and season with salt and pepper. Serve with the creamy polenta.
* Please refer to note on garlic-infused olive oil and stocks on page 89 (you’ll need to buy the book!)
If you can tolerate: LACTOSE, use regular rather than lactose-free milk. FRUCTANS, consider using 1 clove garlic, crushed and sautéed in olive oil, rather than garlic-infused olive oil. Also, you may use regular chicken stock, rather than onion-free.
The Two Step Low FODMAP Diet and Recipe Book by Dr Sue Shepherd is a fabulous new comer and available at all good bookstores RRP$34.99.
Complete with 80 delicious recipes, plus menu plans, shopping guides, travel information, advice on feeding children, and restricted ingredient lists, you’ll love this comprehensive guide if you need to make the low FODMAP approach part of your everyday life.
Catch regular tips from Sue at Sue Shepherd Foods Facebook page.