As I mention in all of my food related blog posts I am moderately low fodmap (no onions and garlic unless it is in a seasoning blend), completely milk free and rarely eat gluten. I also do not eat starch and only eat carbs from fruits and non-starchy vegetables.
Eggroll in a Bowl
Eggroll in a bowl is the perfect dinner because it combines vegetables and protein into one easy dish. The three main ingredients for eggroll in a bowl are green cabbage, ground turkey or pork, and zucchini. For the sauce and seasonings I use gluten free soy sauce or tamari, salt, black pepper, sesame oil and ground ginger. The first step is to brown the turkey or pork with half of the sauce and add salt and pepper to taste. Depending on how lean your meat is you may or may not have to drain off the grease before adding the vegetables. After chopping the cabbage into bite-size pieces and the zucchini into half moons add to a wok or sauce pan along with the rest of the sauce. Sauté until the cabbage is cooked to your liking.This dish is great for meal prep and can be portioned into 4-5 servings.
If you are not low fodmap you could add green onions/spring onions.
Chicken Sausage Pasta
The ingredients for this dish are low fodmap/onion and garlic free fully cooked chicken sausage, Banza chickpea pasta or your favorite gluten free pasta, and Fody Tomato and Basil Pasta sauce. I prefer to grill my chicken sausage either on a charcoal grill or on an electric grill like a George Foreman because I like the extra flavor that the char adds. My tip for cooking Banza pasta is to undercook it from what the box says and to rinse with cold water. This helps the Banza to hold its shape and texture.
When I make this meal I only make one serving at a time and it is usually an emergency meal for me. I have no experience with meal prepping chicken sausage, but I don't see why it can't be done.
Turkey Hash
This next dish is a hash meaning that you basically cook everything together in a sauce pan on the stove. This dish is great because you can use different vegetables to make it taste different each time. The combination that I recommend it 1 lb of ground turkey, 2 bell peppers (I prefer red, yellow or orange), and 1 zucchini or summer/yellow squash. An optional addition is an egg, but that really depends on if you are serving it over rice or not. When I don't serve this meal over rice I like to use salt, pepper and Italian seasoning. When I do serve it over cauliflower rice I like to season with taco seasoning.This dinner can also be meal prepped and serves 3-4.
BBQ Pulled Pork
I do not eat pork often but when I do it is usually BBQ pulled pork. For this dinner I add 2 thawed pork chops to a crock pot on high for 4-5 hours. After its fully cooked I add Fody BBQ Sauce to the meat. I will serve this with a side of steamed broccoli and a pickle. When I make this meal I make it with my sister. There is usually enough for 4 total servings. The pork reheats well in the microwave. I also like to serve this on lettuce wraps to keep it low carb.
Cauliflower Fried Rice
Fried cauliflower rice is a great meal because it comes together so fast and you can use any vegetable you have on hand. The main ingredients are cauliflower rice, frozen vegetables, egg, and chicken. For the seasonings I use tamari, salt, pepper and sesame oil. First cook the chicken in a wok or sauce pan. Then add your egg and scramble that. Lastly add your frozen or fresh cauliflower rice, frozen vegetables and sauce. For the sauce I would add 1-2 tablespoons of tamari, 1 tablespoon of sesame oil, pepper, and ground ginger.
A one pound bag of riced cauliflower usually makes about 3 servings. You can also meal prep this dinner.
Honey Lime Chicken
One of my favorite dinners ever is honey lime chicken in the crock pot. I will link the originally recipe that I use, but note that I do not add the garlic to this recipe. I love to serve this chicken in lettuce wraps with cilantro and a side of steamed broccoli and a pickle.
Chicken Fajitas
For this recipe you need 1-2 lb of boneless skinless chicken breast, 2 peppers, taco seasoning and riced cauliflower or lettuce cups. This is the low fodmap taco seasoning that I use and love, Fody Taco Seasoning. First start by cooking the chicken with a tablespoon of taco seasoning. Once the chicken is fully cooked add the sliced peppers and half a tablespoon of taco seasoning and cook until the peppers are softened. Serve over cauliflower rice or lettuce cups to keep it lower carb.
Sesame Chicken or Tofu
The ingredients that you will need for the base of this recipe are your choice of protein, I recommend either 1-2 lb of chicken or 1 package of extra firm tofu, broccoli florets, 6 or 7 mushrooms, tamari, and a riced vegetable. To take the flavor of the sauce up a notch you can add a tablespoon of sesame oil and ground ginger. This is an easy recipe to make because all you need at a sauce pan. To decrease the number of seasonings and sauces that you need you could purchase the Sesame and Ginger Sauce and Marinade from Fody.
Step one is to press your extra firm tofu for 30 minutes. Then you slice the tofu into bite-sized cubes and marinade it in a tablespoon of tamari a splash of sesame oil, ground pepper and ground ginger or the Fody Marinade. After marinading fry the tofu in oil on the stove. Flip the tofu so that all sides are evenly cooked. Fry until browned. After the tofu is done add the chopped broccoli florets and mushrooms to the same pan with a splash of water. The water helps to soften the broccoli. Sauté until the mushrooms are soft and the broccoli can be pierced with a fork. Serve over broccoli or cauliflower rice.
I can usually get 4 serving out of this meal. It is great for meal prep and reheats well.
Turkey Burgers
For so long I was someone who could not eat ground meat because of the texture. I do not like the taste of beef so ground turkey is the best option for me when I want to make a burger. This burger recipe is so simple to make you won't even believe it. All you need a 1 lb of ground turkey, 1 egg, salt, pepper and poultry seasoning. In a bowl mix together the ground turkey, egg, salt, pepper and poultry seasoning. Form the mixture into four patties and either grill on a George Foreman or in a pan on the stove. For the sides of this meal I like to make carrot fries. For that all you need is a bunch of carrots (5-6), olive oil, salt and pepper. Peel and cut the carrots into thin fries and toss in oil, salt and pepper. Bake in the oven for 10 minutes on 425 F and then flip them and bake for another 10 minutes. I also like to add a pickle and steamed corn or broccoli on the side. Both the carrot fries and turkey burger reheat well in the microwave.
This meal serves me for 4 meals.
Summer Chickpea Curry
This is the newest recipe that I have tried. This is also the first time I have ever made curry. I found myself uninspired by the food that I was eating and wanted to make a new recipe that had ingredients that I had never cooked with before. For me the was both curry powder and coconut milk. Even though this recipe has more than 3-4 ingredients to can easily be adapted to fit the vegetables that you already have at home. The main ingredients are a can of chickpeas, a can of coconut milk, two ears of sweet corn, two summer squash, and the last ingredient is yellow curry powder. Because I limit the amount of onions and garlic that I eat, I chose not to include those ingredients in the dish because the chickpeas are a higher fodmap food and I did not want this dish to be too high fodmap. I will link the recipe that I followed for this dish, just know I eliminated the cheese, onion, garlic and ginger. I served this with homemade riced broccoli. This meal is great because it stores well in the fridge.
This meal served me for 5 meals.
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I hope that these meals have inspired you to try new recipes, ingredients and healthy meals. Below are additional links to other food related posts on the blog.
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