Month One
Dinner Recipes
Lemon Chicken & Rice
Serves: 4
Ingredients:
• 1½ lbs (680 g) boneless, skinless chicken thighs
• Salt and pepper to taste
• 2 tablespoons garlic-infused olive oil (FODMAP-friendly)
• 1 cup uncooked long-grain rice
• 2 cups chicken or vegetable broth (low-sodium)
• 3 tablespoons freshly squeezed lemon juice (about 1 lemon)
• 2 tablespoons Italian seasoning
• 1–2 tablespoons chopped fresh parsley (optional)
How to Prepare:
• Season chicken thighs with salt and pepper.
• Heat garlic-infused olive oil in a large skillet over medium-high heat.
• Add chicken thighs and sear for 2 minutes on each side until golden brown. Remove and set aside.
• In the same pan, add rice, broth, lemon juice, and Italian seasoning. Stir well to combine.
• If using unsalted broth, add ½ teaspoon of salt.
• Return chicken to the pan, nestling it into the rice mixture.
• Cover and bring to a gentle boil, then reduce heat to medium-low to maintain a slow simmer.
• Cook for about 15 minutes or until the rice has absorbed all liquid and the chicken is fully cooked (165°F / 74°C internal temperature).
• Remove from heat and adjust seasoning if needed.
• Garnish with chopped parsley before serving.
RS-1 Tip:
Cool any leftover rice before refrigerating. When reheated, it develops resistant starch.
Oven-Baked Vegetable Risotto
Serves: 4
Ingredients:
• 1 tablespoon garlic-infused olive oil
• 1 tablespoon butter (or dairy-free alternative)
• 1 medium courgette, finely diced
• 1 small carrot, finely grated
• 100 g (3½ oz) diced butternut squash
• 1 stick celery, finely chopped
• 1½ cups (300 g) arborio or risotto rice
• 3½ cups (850 ml) low-sodium vegetable stock
• ½ teaspoon dried thyme or mixed herbs
• 1 tablespoon lemon juice (instead of wine)
• 50 g (1¾ oz) grated Parmesan or vegetarian alternative
• Fresh parsley, finely chopped (optional)
• Salt and pepper to taste
How to Prepare:
• Preheat oven to 190 °C / 375 °F.
• In an oven-safe dish or casserole, heat garlic oil and butter over medium heat.
• Add courgette, carrot, squash, and celery. Sauté for 3–4 minutes until softened.
• Stir in risotto rice and herbs to coat lightly in the oil.
• Add vegetable stock and lemon juice, stir once, then cover tightly with a lid or foil.
• Bake for 25–30 minutes until the rice is tender and most liquid is absorbed.
• Remove from oven, stir in Parmesan and adjust seasoning.
• Rest for 5 minutes before serving.
RS-1 Tip:
Cool any leftovers before refrigerating. Reheating the rice later increases its resistant-starch content, improving gut health and blood-sugar balance.
Vegan Tofu Stir-Fry with Soft Vegetables & Tamari
Serves: 2
Ingredients:
• 200 g (7 oz) firm tofu, drained and cut into small cubes
• 1 tablespoon garlic-infused olive oil
• 1 tablespoon sesame oil (optional for flavour)
• 1 medium courgette, sliced into thin ribbons or small pieces
• 1 small carrot, peeled and julienned or grated
• ½ red pepper, finely sliced
• 1 handful baby spinach or pak choi
• 1 tablespoon tamari (gluten-free soy sauce)
• 1 teaspoon maple syrup or honey (optional for balance)
• 1 tablespoon lime juice or rice vinegar
• 1 teaspoon grated fresh ginger (optional, adds warmth and aids digestion)
• 2 tablespoons water or vegetable stock (to soften the sauce)
• 1 tablespoon chopped spring onion tops (green part only, low-FODMAP)
• Salt and pepper to taste
• Sprinkle of sesame seeds (optional garnish)
How to Prepare:
• Heat garlic-infused oil in a large non-stick pan or wok over medium heat.
• Add tofu cubes and cook for 5–6 minutes, turning until golden on all sides. Remove and set aside.
• In the same pan, add sesame oil, courgette, carrot, and red pepper. Stir-fry gently for 3–4 minutes until softened.
• Add spinach or pak choi and cook for a further minute until just wilted.
• Return tofu to the pan.
• In a small bowl, mix tamari, maple syrup, lime juice, ginger, and water or stock. Pour over the tofu and vegetables.
• Toss everything together for 1–2 minutes until coated and glossy.
• Season lightly with salt and pepper, garnish with spring onions and sesame seeds, and serve warm.
RS-1 Tip:
Serve with ½ cup of cooked, cooled, and reheated rice or soba noodles to add resistant starch.
Turkey Chilli with Sweet Potato
Serves: 4
Ingredients:
• 500 g (1 lb) lean turkey mince
• 1 tablespoon garlic-infused olive oil
• 1 small courgette, finely diced
• 1 medium carrot, grated
• 1 red pepper, diced
• 1½ cups (about 250 g) peeled and diced sweet potato
• 400 g (14 oz) tin chopped tomatoes (no added onion or garlic)
• 1 tablespoon tomato purée
• ½ teaspoon ground cumin
• ½ teaspoon smoked paprika
• ½ teaspoon mild chilli powder (adjust to taste)
• 1 teaspoon dried oregano
• 1 tablespoon lime juice
• Salt and pepper to taste
• Fresh coriander or parsley to serve (optional)
How to Prepare:
• Heat garlic-infused olive oil in a large non-stick pan over medium heat.
• Add turkey mince and cook for 5–6 minutes until browned, breaking it apart with a spoon.
• Add courgette, carrot, red pepper, and sweet potato; stir for 2–3 minutes to soften slightly.
• Stir in chopped tomatoes, tomato purée, cumin, paprika, chilli powder, oregano, and lime juice.
• Bring to a gentle simmer, cover, and cook for 20–25 minutes, stirring occasionally, until the sweet potato is soft and the sauce has thickened.
• Season to taste with salt and pepper.
• Serve topped with fresh herbs if desired.
RS-1 Tip:
Pair with ½ cup of cooked, cooled, and reheated basmati rice or quinoa to add resistant starch.
Sheet Pan Salmon and Sweet Potato
Serves: 2
Ingredients:
• 2 salmon fillets (about 120–150 g each, skin on or off)
• 1 medium sweet potato, peeled and cubed
• ½ medium courgette, sliced into half-moons
• ½ red pepper, cut into strips
• 1 tablespoon garlic-infused olive oil
• 1 teaspoon pure maple syrup or honey
• 1 teaspoon fresh lemon juice
• ½ teaspoon Dijon mustard (optional)
• ½ teaspoon dried thyme or dill
• Salt and pepper to taste
• Fresh parsley or dill to garnish
How to Prepare:
• Preheat oven to 200 °C / 400 °F and line a baking tray with parchment paper.
• Toss sweet potato cubes with half the olive oil, thyme, salt, and pepper. Spread on tray and bake for 15 minutes.
• Mix remaining olive oil, maple syrup (or honey), lemon juice, and mustard to make a light glaze.
• Remove tray from oven, add courgette and red pepper, toss lightly, and place salmon fillets on top.
• Brush the salmon with the glaze and bake for a further 15 minutes, or until salmon flakes easily and sweet potatoes are tender.
• Garnish with parsley or dill before serving.
RS-1 Tip:
Cook an extra portion of sweet potato, let it cool completely, and refrigerate. Reheating it later increases its resistant starch.
