18 Low FODMAP Recipes
Ingredients
- • 1 tablespoon sunflower oil
- • 1 garlic clove
- • 400g diced chicken breast fillets
- • 1 medium chopped zucchini
- • 1 medium chopped carrot
- • 1 medium diced potato
- • 2 c Messel chicken style liquid stock
- • 2 tablespoon gluten-free corn flour
- • 1/4 c chopped fresh flat-leaf parsley leaves
- • 1/4 c fresh tarragon leaves
- Gluten-free pie pastry
- • 1/2 c rice flour
- • 1/2 c gluten-free corn flour
- • 1/4 c buckwheat flour
- • 1/4 teaspoon salt
- • 50g chopped Nuttelex dairy-free spread
- • 1/4 c sunflower oil
- • 1 large egg
Instructions
To make the pie filling:
- Preheat oven to 200C/180C (fan).
- Heat the oil in a large pan, add in the chicken and stir until slightly golden.
- Add in the potato, carrot and zucchini before cooking these for a few minutes until slightly softened.
- Add 1 cup stock to the pan and leave the chicken and vegetables to simmer.
- Place the remaining stock and the cornflour into a separate bowl and stir until a paste is formed. Stir in the remaining stock and add to the simmering pan of chicken and vegetables.
- Bring the mixture to a boil and then reduce the heat to medium-low.
- Simmer for 5 minutes until the sauce is slightly thickened.
- Stir through the parsley and tarragon and then pour the mixture into an ovenproof dish.
To make the pastry:
- Sift the cornflour, rice flour, buckwheat flour and salt into a large bowl.
- Add the Nuttelex, oil and use a knife to stir until a firm dough is formed. Use cold water if needed to help with this process!
- Knead for around 3 minutes until the dough is smooth and shape into a ball.
To put the pie together:
- Cover a flat surface with a light layer of flour and roll the pastry out.
- Place the pastry over the pie filling, pinch the edges to seal, brush with egg and place into the oven for 35-40 minutes.
- Leave to cool for a few minutes once removed from the oven as this will allow the pie filling to set a little.
- Serve and enjoy!