Low FODMAP | Kate's Rice-in-A-Squeeze

Low FODMAP | Kate’s Rice-in-A-Squeeze

Published on July 10, 2015 | By
1 Comments
    • Prep Time
    • Minutes
    • Cook Time
    • Minutes
    • Yield
    • 1

So last Saturday was the day before our wonderful 5 day trip to the coast. We spent 4 nights at the lovely 5 star Amari hotel and was totally spoilt, which was well over due! Like all holidays I had 110 things on my to do list before we left like dropping the dogs off at the doggy hotel, writing about 10 reports, sending copious amounts of emails and thats not including the washing and ironing needed for the trip, phew! Therefore the last thing I wanted to think about  (or had time for) was dinner, although I know if I skip dinner, I can’t sleep and my IBS kicks off. I wasn’t quite sure how this recipe was going to turn out but I have to say it went down so well we all went back for seconds! Not bad considering it took 30 minuets from fridge to plate. It is rich, creamy and full of flavour, perfect for using up the left overs in the fridge and keeping dinner on a budget.

Great For

  • Dinner on a budget
  • Feeding the whole family
  • Gluten Free
  • IBS
  • SIBO
  • Weight loss

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Ingredients

  • 2 Cans of tinned tuna in Spring water
  • 1 tsp of unsalted butter (grass fed is preferred)
  • 1/3 Cup of flowering chives (optional)
  • 250 ml Coconut milk
  • 1/4 Cup White wine vinegar
  • 1 large carrot dice into small cubes
  • 1/2 cup Pumpkin diced into small cubes
  • 1/2 cup of broccoli chopped into small florets
  • 1/4 Cup of egg plant diced into small cubes
  • (any extra vegetable that you need to use up in the fridge)
  • 1/2 Grated mature cheddar cheese (optional)
  • 2 Cup of cooked Jasmine Rice ( any rice will be fine too)

Nutrition Info

  • 250 Calories Per Serve

Instructions

  1. Chop the chives. In a pan melt the butter, being careful not to burn it and add the chives. Cook them for 2 minuets. Take off the heat and leave to one side.
  2. Chop the rest of the vegetable and then add them to the pan with the chives. Turn on a low to medium heat and make sure the vegetables are coated in the butter and sauté for 3 minuets.
  3. Next add the rice, tuna, coconut milk and white wine vinegar mix all together and turn the heat to low and cook for 10 minuets (if the coconut milk simmers away you can either add a little more coconut milk or water to moisten the dish).
  4. Once the cooking time is up you can serve it as it is, or you can transfer 4 portions to ramekins and sprinkle the cheese on top and grill for 5 minuets or until the cheese has melted.
  5. Serve with a side salad and enjoy :)
  • Servings : 4
  • Ready in : 30 Minutes
  • Course :
  • Recipe Type :

One Response to Low FODMAP | Kate’s Rice-in-A-Squeeze

  1. Patiry February 27, 2016 at 11:01 am #

    Biochemmama Cyrex is the lab my naturopath used for me. It’s in the US Arizona. Don’t know if that helps at all. ND did my test from her ofcife in Utah and I live in CA. Her website is: fullcirclecare.com. Don’t know if you can send samples’ across foreign borders!Also I am coming to believe that NAETs, acupuncture, homeopathy and the like, all somehow stimulate our vital essence in a similar way and that dramatic healing can take place from it. I’ve seen it in my own home and in other people’s lives many times. Really happy for your daughter.

    Reply

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