Tag Archives: Lemon

Lemony Grilled Chicken (low FODMAP)

Boneless skinless chicken breasts can get pretty boring. Chicken legs and thighs are much more flavorful, but they have a lot more saturated fat, so we mostly stick to chicken breasts here in the Dear household. The key to cooking flavorful chicken breasts is to marinate and not to overcook. This recipe for success keeps them flavorful and moist.  I decided to spice up my chicken breasts with a little lemony flavor. When my neighbor offered the use of his grill, I thought hey, why not. Well, I didn’t pick the right day because it started raining as soon as I got the meat on the grill. I ended up cooking the rest inside on my trusty grill pan, and it all worked out just fine.

For the marinade: lemon olive oil (it is delicious!) + lemon juice + lemon zest + dijon mustard + maple syrup.

lemony chicken ingredients

Here’s the marinade…I like to call it modern art.

lemony chicken marinade

Cut up your chicken breasts into long strips and marinate them for at least half an hour, but overnight would work too. Put the chicken onto skewers and grill on an outdoor grill or grill pan. It would also work to just bake them in the oven. Stop cooking as soon as the internal temperature reaches 165 degrees F.

lemony chicken grill

Serve with fresh lemons for garnish and a side of vegetables and your choice of whole grain (brown rice, quinoa, etc.).

lemony chicken low fodmap

 Lemony Grilled Chicken (low FODMAP)

Ingredients:
1 Tbs lemon olive oil
Zest of one lemon
1 Tbs fresh lemon juice
1 Tbs maple syrup
1 tsp dijon mustard
1 lb boneless skinless chicken breast, cut into long strips

Instructions:
1. Mix the olive oil, lemon zest, lemon juice, maple syrup, and mustard together.
2. Add the chicken and let marinate for at least half an hour or overnight.
3. Put the chicken on skewers or just lay the strips on a greased and heated grill. If you don’t have a grill you can bake them in the oven at 350 degrees F. Cook until the internal temperature reaches 165 degrees F.

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Simple Spring Chopped Salad (low FODMAP)

My mother-in-law is here visiting this week and requested a fresh Greek salad. I usually make this all summer long – it has tomatoes, cucumbers, feta, olives, lemon, olive oil, and dill. I decided to switch it up this time and add a few more ingredients, so it’s not technically a Greek salad. My new version is made of tomatoes, cucumbers, feta, olives, peppers, chickpeas, lemon, and olive oil. This is a very versatile salad. Add or subtract whatever ingredients you want. Any kind of herbs will really freshen it up as well. Here’s a version for for those that don’t like chickpeas or olives:

chopped salad 1
Here it is with with no chickpeas – more of a Greek salad without the dill.

chopped salad 2
Here’s the final version with all the ingredients!

Simple Spring Chopped Salad

Simple Spring Chopped Salad (low FODMAP)

Ingredients:
4 tomatoes, diced
1 large English cucumber, peeled and diced
1 yellow pepper, diced
1 cup canned chickpeas, drained and rinsed well
1/3 cup feta cheese, crumbled
1/3 cup olives,
chopped Fresh herbs such as dill, parsley, or basil
Juice of 1 small lemon or 1/2 large lemon
1 Tbs olive oil

Instructions:
1.  Add all ingredients to a large bowl and mix it up. It’s that easy!

Lemon Raspberry Tartlets with Macaroon Crusts

I originally posted this recipe at the beginning of October. It would be a delicious dessert for the new year.

I was visiting my family recently and my mom bought 16 pints of fresh fall raspberries to make chocolate raspberry jam. Wow!

 raspberries
 I was happy just eating these raspberries fresh, but wanted to challenge myself to develop a lemon raspberry FODMAP friendly recipe. After playing around with a few things, I came up with a macaroon crust filled with a healthier version of lemon curd, topped with a delicious raspberry.
This macaroon crust is quite simple – unsweetened coconut, egg whites, and sugar. Mix the three together and press the mixture into mini muffin tin molds. Bake for about 15 minutes on 300 degrees F until the shells are lightly golden brown.
macaroon crusts
The next step is to make the lemon curd. This part is a little more intensive. Whisk together eggs, sugar, lemon juice, and salt, then heat over a double broiler or a make-shift double broiler (instructions below). Whisk until the mixture thickens, stir in the butter, and let cool.
lemon curd
After the lemon curd cools in the fridge for a few hours, mix one cup of the lemon curd with a one cup of 0% Greek yogurt. Adding the yogurt keeps the mixture creamy, but makes the dessert a bit healthier. Fill the macaroon shells with the lemon curd mixture. You’ll have quite a bit of extra lemon curd mixture. Try eating it for breakfast with granola or on top of pancakes.
Top each mini tart with a fresh raspberry. You can also make larger tarts and top with multiple raspberries.
tartlets
Macaroon Crusts
Ingredients:
1/2 cup sugar
2 egg whites (save the yolks for the lemon curd)
2 1/2 cups shredded unsweetened coconut
Butter or oil for greasing
Instructions:
1.  Preheat the oven to 300 degrees F.
2.  In a medium bowl, mix together the sugar, egg whites, and coconut until combined.
3.  Grease a mini muffin tin and press the coconut mixture in with your fingers to form the mini crusts. You will need about a tablespoon for each one.
4.  Bake for 10-15 minutes until the crusts are lightly golden.
5.  This recipe will make about 25 mini crusts.
Lightened Lemon Curd
Ingredients:
2 large eggs
2 large egg yolks
1/3 cup sugar
1 Tbs lemon zest
1/3 cup fresh lemon juice
1/4 tsp salt
6 Tbs unsalted butter, cut into pieces
1 cup 0% Greek yogurt
Instructions:
1.  Whisk together the eggs, egg yolks, sugar, lemon zest, lemon juice, and salt in a a double boiler. If you don’t have a double boiler, find a small pot or bowl that will fit into a larger pot with simmering water. Make sure the bowl on top does not touch the water.
2.  Whisk the lemon mixture constantly until the mixture starts to thicken, about 5 to 6 minutes. Don’t let the mixture boil. Remove from heat.
3.  Stir the butter into the mixture until it melts.
4.  Refrigerate the lemon curd for a few hours.
5.  When the lemon curd is cool, mix one cup of Greek yogurt with one cup of the lemon curd.
Lemon Raspberry Tartlets with Macaroon Crusts
Fill each macaroon crust with Lightened Lemon Curd and top with a fresh raspberry.