Rice paper roll with chicken, quinoa, pumpkin, carrot, capsicum and lettuce (low FODMAP, gluten free)

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A friend has recently moved to a low FODMAP diet. When we have dinner parties, I try to accommodate his diet with the simplest, freshest ingredients with low FODMAP. It is fun and challenging working with limited ingredients.

Here is a super easy recipe & well balanced – the pan fried capsicums & pumpkins add lots of sweetness to this dish, lettuce add  crunchiness, quinoa adds texture, chicken for protein.

Ricepaper roll with chicken, quinoa, pumpkin, carrot, capsicum & lettuce (low FODMAP, FODMAP friendly, gluten free)

Recipe is as follow:

(Serves 2 as a low FODMAP recipe)

Ingredients

  • 100g chicken breast, thinly sliced
  • 1/2 cup quinoa
  • approx 100g Jap Pumpkin, julienne
  • 1/2 carrot, approx 60g, julienne
  • 1/2 capsicum, approx 50g, julienne
  • approx 50g lettuce, thinly sliced
  • rice papers  (makes approx 10)
  • a little salt
  • a little olive oil

Method

  • Cook the quinoa according to the instruction on the pack; once cooked, set aside to cool
  • In a frying pan, brown the chicken breast with a little oil, then saute gently until cooked; sprinkle a little salt; transfer to a plate to cool
  • Saute the pumpkin with a little oil, until it is slightly caramelized & cooked (smell so good; transfer to a plate to cool
  • Saute the capsicum with a little oil; set aside to cool
  • Saute the carrot with a little oil; set aside to cool
  • Set up a large container of warm water (I use a large frying pan); dip the rice paper into the warm water quickly until it is all wet (takes 1-2 seconds); leave the rice paper flat on a plate for 30 seconds for the rice paper to soften
  • Roll up a little of each of the ingredients in the rice paper into a spring roll; serve immediately (or wrap in plastic wrap to avoid drying out)

Enjoy.

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One thought on “Rice paper roll with chicken, quinoa, pumpkin, carrot, capsicum and lettuce (low FODMAP, gluten free)

    anisakazemi said:
    December 8, 2015 at 11:01 am

    Quinoa and pumpkin? So creative! Thanks for the idea…I’ll be sure to try nom nom nom!

    Like

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