General Cooking

Serves: 2

Prep Time: 5 minutes

Cook Time: 20 minutes

 Ingredients:

• 500ml FODMAPPED Chicken Stock
  
• 3/4 cup Arborio rice (160g)
• 150g whole skinless smoked salmon
  
• 1/2 tsp fresh turmeric, grated.
• 1 lemon juiced and zested
• 6 fresh green beans, sliced and blanched (40g)
• 1 tbsp vegetable oil
• Freshly ground black pepper to taste
• Fresh watercress and shredded lemon zest for garnish

Directions:

1. Heat oil in a shallow pan over a medium heat and toast rice for 2 minutes, stirring constantly.
2. Warm the stock, turmeric, lemon juice and zest over a low heat.
3. Add the warm stock one ladle at a time stirring well after each addition. Continue to add stock until all the stock has been absorbed and rice is cooked but still firm.
4. Flake salmon and fold through the rice with the blanched green beans. Season with black pepper.
5. Serve the risotto, garnished with watercress and shredded lemon zest.

Servings per pack: 5

Serving Size: 100ml

*Percentage daily intakes are based on an average adult diet of 8700kJ. Your daily intakes may be higher or lower depending on your energy needs.

Serves: 2

Prep Time: 10 minutes

Cook Time: 20 minutes

Ingredients:

• 200g FODMAPPED Butter Chicken Simmer Sauce
• 300g boneless chicken thigh fillets, diced
  
• 1 large carrot, peeled and finely diced (150g)
• 1 large potato, peeled and finely diced (150g)
• 1 tomato (de-seeded), finely diced (125g)
  
• 1 tablespoon vegetable oil
• Basmati rice & coriander to serve
  

Directions:

1. In a heavy base fry pan or wok on medium heat, add the vegetable oil.
   
2. Brown the diced chicken for 3-4 minutes until almost fully cooked.
3. Add potatoes, carrots and tomato and cook for 1-2 minutes.
4. Pour in 200g FODMAPPED Butter Chicken Simmer Sauce. Stir through, cover and simmer for 12-15 minutes, or until carrot and potatoes are cooked through. Stir occasionally.
5. Serve with steamed rice and garnish with coriander.

Servings per pack: 2

Serving Size: 100g

 Ingredients:

• 200g FODMAPPED Sweet Chilli, Basil & Lemongrass Stir Fry Sauce
• 350g lean beef, chicken or pork, cut into strips
  
• 1 tbsp vegetable oil
  
• 1/2 cup broccoli (45g)*
  
• 1 large carrot, peeled and finely sliced (150g)
• 1/4 red or yellow capsicum, sliced (50g)
• 6 green beans (40g)
• 140g rice noodles

* You can include broccoli in this meal - up to 1/2 cup (45g per serve is low FODMAP.

Directions:

1. Soak rice noodles in warm water for 10-15 minutes or until tender. Drain.
2. In a heavy base fry pan or wok add the vegetable oil over a medium heat.
3. Fry meat strips until browned, add all vegetables and stir-fry for 3-4 minutes or until tender.
4. Pour in 200g FODMAPPED Sweet Chilli, Basil & Lemongrass Stir Fry Sauce and add rice noodles, toss and cook for a further 30 seconds.

Servings per pack: 2

Serving Size: 250g

Serves: 2

Prep Time: 10 minutes

Cook Time: 20 minutes

 Ingredients:

• 200g FODMAPPED Green Curry Simmer Sauce
• 350g lean beef, chicken or pork, cut into strips
  
• 1/2 carrot, peeled and finely sliced (50g)
• 1/4 red or yellow capsicum, sliced (50g)
• 6 green beans (40g)
• 1/2 cup broccoli* (45g)
  
• 1 tbsp vegetable oil
• Basmati rice, lime wedges and coriander to serve
  

* You can include broccoli in this meal - up to 1/2 cup (45g) per serve is low FODMAP.

Directions:

1. In a heavy base fry pan or wok on medium heat, add the vegetable oil.
2. Brown the meat strips for 3-4 minutes.
3. Reduce heat to low, add carrot and capsicum and saute for 2-3 minutes.
4. Add beans and broccoli, pour in 200g FODMAPPED Green Curry Simmer Sauce and stir through, cooking for a further 12-15 minutes.
5. Serve with steamed rice and garnish with a lime wedge and chopped coriander.

Servings per pack: 2

Serving Size: 100g

*Percentage daily intakes are based on an average adult diet of 8700kJ. Your daily intakes may be higher or lower depending on your energy needs.

 Ingredients:

• 200g FODMAPPED Teriyaki Stir Fry Sauce
• 350g lean beef, chicken or pork, cut into strips
  
• 1 large carrot, peeled and finely sliced (150g)
• 1/4 red or yellow capsicum, sliced (50g)
• 6 green beans, sliced (40g)
• 1/2 cup broccoli* (45g)
• 140g rice stick noodles
• 1 tbsp vegetable oil
  
• Nigella seeds and finely sliced seaweed to garnish.

* You can include broccoli in this stir fry - up to 1/2 cup (45g) per serve is low FODMAP.

Directions:

1. Soak rice noodles in warm water for 10-15 minutes or until tender. Drain.
2. In a heavy base fry pan or wok over a medium heat, add the vegetable oil.
3. Fry meat strips until browned, add all vegetables and stir-fry for 3-4 minutes or until tender.
4. Pour in 200g FODMAPPED Teriyaki Stir Fry Sauce and toss through rice noodles, cooking for a further 30 seconds.
5. Garnish with Nigella seeds and finely sliced seaweed.

Servings per pack: 2

Serving Size: 100g

*Percentage daily intakes are based on an average adult diet of 8700kJ. Your daily intakes may be higher or lower depending on your energy needs.