FRANCESCA’S FODMAPS FRIENDLY PILAF

Art by Francesca

This is Fran’s go to meal. “As a ‘low FODMAPian’ this is great because you can make really yummy rice and then add nuts, herbs, capsicum etc to suit“.

Fran loves a “build-a-meal” (a meal that you’re eating and making at the same time around people that’s informal and fun). It’s good for people with intolerances as it’s inclusive.

Recipe notes:

• Make sure you cook the rice for 20-30mins

• If you can, add lots of spices, mint and parsley

• The core skill is the rice - the good rice flavour will come from the stock and cardamom

• Drink with kombucha with a squeeze of lemon, mint and frozen blueberries

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ingredients

- 1/2 cup slithered almonds

- 1/2 cup chopped pistachio

- 1 Tablespoon butter

- 1 Tablespoon onion/garlic oil

- 1 1/2 cups brown rice

- 4 cardamon pods

- 1 teaspoon of cumin

- 1 teaspoon of cinnamon

- 2 cup chicken stock (fructose free)

- 1 Capsicum cubed

- 1/2 bunch of mint

- 1/2 bunch of parsley

method

1. Toast the nuts - then take them out

2. Put butter, onion/garlic oil and rice into a large flat pan and cook/stir until rice is no longer see through (5 mins or so)

3. Stir in cardamon pods, cumin, cinnamon

4. Add stock - rice should be covered by stock

5. Cook on a simmer - covered for 30 mins or until rice is cooked - add more water if needed

6. Once cooked - mix through capsicum, fresh herbs and nuts

* BONUS RECIPE *

CHICKEN TO COMPLIMENT THE PILAF

- 1 tablespoon of Olive oil

- Juice of 1 blood orange (use zest for rice)

- 3 chicken thighs

- Sumac to taste

- Salt to taste

1. Cover baking tray with olive oil

2. Place chicken thighs on baking tray

3. Cover chicken in blood orange juice

4. Season with sumac and salt to taste

5. Bake for 20mins covered

6. Uncover and bake for further 20mins

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