For the Elimination Diet Phase:
Update: I had mild IBS issues the next day after having this meal for supper. Patsy Catsos suggests that the tomatoes may have been the culprit “My money is on the tomatoes. Some canned tomato products, unless the juice is very watery and the portion size is very small, are concentrated enough to provide a troublesome amount of fructose. Also, canned tomato products can cause IBS symptoms via several non-FODMAPs food chemicals: they usually have citric acid added, which can bother some people, and they are naturally high in benzoic acid, solanine, and a number of other food chemicals. Also, they are one of the more common causes of outright food allergy.”
Put in a bowl and set aside:
1/4 cup minced fresh parsley
grated zest of 1 lemon
3/4 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp ground cinnamon
1/4 tsp garlic powder
1/2 tsp onion powder
Put in another bowl and set aside:
juice of 1 lemon
1/4 – 1/2 cup chopped green olives
Open 1 14 oz can chopped tomatoes and set aside
Put in another bowl
1/2 cup chopped celery
2 cups chopped zucchini
cut 2 chicken breasts into bite size pieces
Have olive oil and S&P ready.
Heat a saute pan and add a couple of tablespoons of olive oil to it. When it is hot, add the chicken pieces and brown them for a few minutes. Season with S&P while browning. When the chicken is almost cooked through, remove it to a bowl. Dump the celery/zukes into the pan and saute for a few minutes until they start to get tender. Add the canned tomatoes and parsley mixture and stir. Then stir in the chicken. Cover and simmer on low for just 10 minutes or until everything is done to your liking. Stir in the lemon juice/olives. Taste for seasoning. This an be served straight up or over rice or quinoa.
For FRUCTANS challenge:
Substitute fresh onion and garlic for the powdered and add them with the celery/zucchini. Or serve over whole wheat couscous.
FODMAP diet recipes 