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.

Ingredients

(Makes approximately 10 rolls, serves 2 as a FODMAP recipe)

• 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 
• 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)

Save