PREPARATION TIME: 25 minutes
COOKING TIME: 15 minutes, plus standing time
SERVES: 4
The CSIRO Healthy Gut Diet
This is an edited extract from
The CSIRO Healthy Gut Diet
Dr Tony Bird, Dr Michael Conlon and Pennie Taylor RRP $34.99
Published by Macmillan Australia
INGREDIENTS
800 g chicken tenderloins
2 tablespoons garlic-infused olive oil
2 teaspoons ground turmeric
1 tablespoon wholegrain mustard
2 teaspoons pure maple syrup (optional)
INDIAN SLAW
3/4 cup (210 g) lactose-free natural yoghurt
3 cm piece ginger, finely grated finely grated zest and juice of 1 small lemon
2 sticks celery, cut into thin matchsticks
2 carrots, coarsely grated
100 g green beans, thinly sliced into rounds
4 zucchini, coarsely grated
1 cup small mint leaves
METHOD
Preheat the oven grill to high and line a large baking tray with foil.
Place the chicken, olive oil, turmeric, mustard and maple syrup (if using) in a large bowl and toss until the chicken is well coated. Season to taste with freshly ground black pepper. Transfer to the prepared tray and cook under the grill, turning once, for 12–15 minutes until the chicken is golden and cooked through. Transfer to a chopping board, cover loosely with foil and rest for 3 minutes, then cut on the diagonal into thick slices.
Meanwhile, to make the Indian slaw, whisk together the yoghurt, ginger, lemon zest and juice in a large bowl. Season to taste with freshly ground black pepper. Add the remaining ingredients and toss well to combine.
Divide the chicken evenly among 4 plates and serve with the Indian slaw.
You can marinate the chicken mixture for up to 2 days. Just cover it tightly and keep it chilled.
If desired, you can serve this meal with 2 cups (370 g) of cooked brown basmati rice (see page 41; this will add 1 unit of breads and cereals and 3 g fibre per serve).
6 G FIBRE PER SERVE LOW FODMAP
UNITS PER SERVE BREADS AND CEREALS 0 | PROTEIN 2 | FRUIT 0 | VEGETABLES 2 | DAIRY 1 | FATS AND OILS 2