Who said the low FODMAP diet couldn’t be fun! Impress your non-FODMAP family and friends with this winning meal that everyone will love!
This feast can be prepared and cooked in approx. 90 minutes. I would advise doing things in this order:
1.Marinade your chicken overnight (or at least 1 hour before cooking)
2.Make the spice mix and yoghurt dip (will take you up to 30 minutes)
3.Get the spuds and carrots into the oven (they take up to 25 mins to cook)
4.Heat the gill and get the chicken on (takes 15-20 mins to cook)
Ras el hanout
Ras el hanout is a pungent, earthy Moroccan spice blend with a balance of sweet and bitter elements. Its name translates from Arabic as “head of the shop” because all the best spices go into it! It pairs especially exceptionally well with chicken, lamb, beef and chickpeas. It is a key ingredient in Moroccan-style tagines.
You can find this spice blend in most supermarkets but make sure there’s no onion or garlic in the ingredients list. Alternatively, you can make it fresh which I believe is best!
1 tsp salt
1 tsp ground cumin
1 tsp ground ginger
1/4 tsp ground cinnamon
1 tsp ground turmeric
¾ tsp freshly ground black pepper
½ tsp ground white pepper
½ tsp ground coriander
½ tsp ground paprika
½ tsp ground allspice
½ tsp ground nutmeg
¼ tsp ground cloves
Mix all ingredients in a small bowl until evenly blended. Store in an airtight container for up to 1 month.
Chicken Ras al Hanout
4 chicken breasts
200g natural yoghurt
2 tbs ras al hanout spice blend
Lemon zest from one small lemon, plus juice for the end
2 tbs garlic infused oil
Add chicken and turn to coat well. Chill for at least 60 minutes or preferably overnight to marinate.
When marinated, preheat grill to medium-high heat or alternatively, preheat a barbeque to medium-high.
Remove chicken from marinade, allowing excess to drip off.
Drizzle with oil and grill or bbq chicken for 5 to 8 minutes per side, or until fully cooked through. Thicker chicken breasts will need more time to cook.
Moroccan Roast Spuds
400g baby potatoes
3 tbs garlic infused oil
1 tbs ras el hanout spice blend
Preheat the oven to 200C
In a baking try, combine the potatoes, oil and spice mix
Try spread potatoes in a single layer and bake for 20-25 minutes, or until potatoes are golden brown, stirring once halfway through cooking time.
Before serving, toss with fresh cilantro and re-season with salt and pepper, if needed.
Moroccan Caramelized Carrots
6 medium carrots
2 tablespoons olive oil
1 tbs brown sugar
Salt and pepper
2 tablespoons fresh orange juice
1/4 teaspoon cumin
Hanful of chopped coriander
1 tsp orange zest
Preheat oven to 200C
Peel the carrots then cut into thin strips
In a small bowl mix oil, sugar and salt and pepper
Toss this with the carrots and spread out in a single layer in a non-stick baking tray.
Roast for 20 to 25 minutes, stirring the carrots halfway through until soft and slightly caramelized.
Whisk the orange juice, cumin and coriander
Toss with dressing with the roasted carrots
Optional: Garnish with fresh coriander and orange zest
200g Greek yoghurt
¼ cucumber grated
½ tsp ground cumin
1 tbs chopped fresh mint
Freshly ground black pepper
Mix all the ingredients together et voila!
Place all dishes in the middle of the table and let people help themselves. Enjoy!