A FODMAP Friendly Canada Day
June 27, 2020Low-FODMAP Aglio Et Olio Pasta
August 3, 2020
Serving | Cook Time | Calories |
---|
8 | 40 minutes | 245 |
Ingredients
- 2 tsp coconut oil
- 16 eggs
- Splash lactose-free milk
- 1 cup shredded cheddar cheese
- 1 medium tomato
- 1 medium peppers
- 1/2 cup green onions
- 1/2 cup cilantro
-
- 1/2 cup small cubed *low-FODMAP ham
- Salt & pepper to taste
*tip: check the ingredients label for the ham your purchases to see what it is cured in and if there are any additives that may be high-FODMAP. Some high-FODMAP ingredients to watch out for include honey, High Fructose Corn Syrup (HFCS) or celery products (powder or juice).
I used the 97% fat-free Schneider's Smoked Ham as my low-FODMAP ham.
Directions
- 1. Preheat the oven broiler and set the oven rack to the middle of the oven.
- 2. Chop the tomato, pepper, and ham into small cubes and chop the cilantro and green onions and set aside.
- 3. Whisk eggs and milk in a large bowl and add salt and pepper (approximately ΒΌ tsp each).
- 4. Grate cheddar cheese and mix into the egg mixture and set aside.
- 5. Heat coconut oil in a large skillet or oven-safe pan on medium heat. Add the green onion to the pan and cook until fragrant, about 2 mins.
- 6. Add the tomatoes, peppers, ham, and cilantro to the skillet and cook for 2- 5 mins to soften the veggies.
- 7. Add the egg mixture to the skillet and cook the eggs to a point of looking like scrambled eggs, but still runny and very loose. Continue to stir the eggs with a rubber spatula to make sure no eggs stay stuck to the bottom of the pan.
- 8. Once the eggs look like scrambled eggs, but still loose, evenly distribute the eggs around the skillet and take off the stove.
- 9. Place the skillet in the oven on the middle rack, under the broiler and cook for 3-4 minutes, or until the surface is puffed and slightly golden brown. The middle of the frittata should still be slightly runny when you cut into with a knife.
- 10. Remove the skillet from the broiler and let sit for 5 mins to let the eggs finish cooking in the middle.
- 11. Cut the frittata into 8 slices and you are ready to serve!
*Keep in mind that different people will always have unique trigger foods. These products and foods have worked well for me, but they may not for everyone. Overall this is a low FODMAP recipe but playing around with portion sizes, substituting ingredients, and the amount of each ingredient can be helpful if you react to any of these foods! Also, keep in mind the concept of
FODMAP stacking. If you have a lot of foods that contain FODMAPs in one meal, even if not in high-FODMAP portions, the accumulation can lead to symptoms.