Low-FODMAP Summer Salad
August 12, 2020Navigating Information Overload – Food & Nutrition Edition
September 21, 2020
Serving | Cook Time | Calories |
|---|
3 | 1 hour | 353 |
Low-FODMAP Lime & Cilantro Shrimp Bowl
Ingredients
Rice:
- 1 cup long grain brown rice
- 2 cups water
- Zest of 1 lime
- Juice of 1 lime
- ¼ cup cilantro
- 1 tbsp garlic-infused oil
- Salt & pepper to taste
Shrimp
- 3 tbsp garlic-infused oil
- 1 tsp maple syrup
- ¼ tsp cumin
- Pinch crushed chilli flakes
- ¼ cup chopped cilantro (include some of the stems for more flavour)
- Zest and juice of 1 lime
- Pinch salt
- 1/8 tsp pepper
- 400 g bag of uncooked, thawed shrimp
- 1/2 tbsp garlic-infused oil for cooking
Veggies:
- 1 head of steamed broccoli
Directions
Rice:
- 1. Rinse the long grain brown rice in a strainer before adding it to a medium pot with the garlic infused oil.
- 2. Roast the rice for 3-5 mins with the garlic infused oil on medium heat, stirring regularly to ensure the rice does not burn.
- 3. Next add the water to the pot and increase the heat to high heat to bring the water to a boil.
- 4. Once the water has boiled, lower the temperature to a simmer and cook rice until all of the water is cooked off and the rice is tender. Approximately 30-40 mins, but continue to check on the rice as it can depend on your stove.
- 5. Once the rice is cooked thoroughly, turn off the heat and add the remaining ingredients ( cilantro, lime juice, lime zest, and salt and pepper to taste) to season the rice.
Shrimp:
- 1. As the rice is simmering you can create the marinade for the shrimp.
Whisk together the garlic-infused oil, maple syrup, cumin, chili flakes, cilantro, fresh lime juice, lime zest, and salt and pepper to taste.
- 2. Once the marinade is made you can add it to your uncooked and thawed shrimp, ensuring the shells are removed first.
- 3. Let the shrimp marinate in the fridge for at least 15 minutes, but the ideal length of time is 2-3 hours.
- 4. Heat ½ tbsp garlic infused oil in a medium frying pan on medium to high heat. Once hot, add the marinated shrimp.
- 5. Cook the shrimp on one side until it turns pink - about 1 minute. And then flip the shrimp to cook until pink on the other side, about 1 more minute.
- 6. Scoop some rice into a bowl and top with your cooked green veggie of choice ( mine being a low-FODMAP serving of steamed broccoli), and the cooked marinated shrimp.
- 7. Grab a fork and ENJOY!
*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.
