Low FODMAP Recipe : Spicy chicken with vegetable ragù
For the spicy chicken
4 chicken breasts or thighs
1 tbsp garlic infused oil
1 lemon, juice only
1 heaped tsp paprika
1 tsp ground cumin
pinch cayenne pepper
1 tsp turmeric
sea salt and freshly ground black pepper, to taste
1 tbsp olive oil, for griddling
For the vegetable ragu
1 tbsp olive oil
1 tbsp garlic infused oil
1 eggplant/aubergine, chopped
2 zucchini/courgettes, chopped
1 red pepper, seeds removed, flesh chopped
1 x 400g/14oz can chopped tomatoes
dash balsamic vinegar
sprig fresh oregano, finely chopped leaves only
small handful flatleaf parsley, chopped
For the spicy chicken, mix all of the ingredients for the spicy chicken, apart from the olive oil, together in a resealable food bag or non-metallic bowl and shake or mix to ensure the chicken is completely coated in the other ingredients. Add in the garlic infused oil. Transfer to the fridge to marinade for at least three hours or overnight.
When ready to cook the chicken, heat a griddle pan until hot, then remove the chicken from the marinade and rub all over with the olive oil. Place on the griddle and cook for about 15 minutes for breast, 20 minutes for thighs, turning once or twice, or until cooked through (juices should run clear with no trace of blood when the thickest part of the chicken is pierced with a skewer).
For the vegetable ragu, heat the olive oil in a wide pan over a medium heat and fry the eggplant/aubergine, zucchini/courgettes and red pepper to the pan and fry for 20 minutes, stirring every few minutes, or until the vegetables are softened and golden-brown in places.
Stir in the tomatoes, sugar, garlic oil, balsamic vinegar and oregano and cook for a further 20 minutes until reduced to a thick, rich consistency.
In a small bowl mix together the parsley and lemon zest then stir this through the vegetables and serve at once with the griddled chicken alongside.
FODMAPs are short chain carbohydrates (oligosaccharides), disaccharides, monosaccharides and related alcohols that are poorly absorbed in the small intestine. These include short chain (oligo-) saccharide polymers of fructose (fructans) and galactose (galactans), disaccharides (lactose), monosaccharides (fructose), and sugar alcohols (polyols) such as sorbitol, mannitol, xylitol and maltitol.
The term FODMAP is an acronym, deriving from "Fermentable, Oligo-, Di-, Mono-saccharides And Polyols". The restriction of these FODMAPs from the diet has been found to have a beneficial effect for sufferers of irritable bowel syndrome and other functional gastrointestinal disorders (FGID). The low FODMAP diet was developed at Monash University in Melbourne by Peter Gibson and Susan Shepherd.