Low FODMAP Greek Lemon Rice with Speedy Pork Chops
Low FODMAP Greek Lemon Rice with Speedy Pork Chops
My friends, this low FODMAP Greek lemon rice with pork chops meal is an easy option the whole family will love! Plus you can have it on the table in 30 minutes which makes it perfect for weeknights.
FODMAP note: The amount of tomato in this recipe is low FODMAP per serving as per Monash University FODMAP Diet App, just make sure you divide the recipe into the recommended number of servings.
Ingredients
Make gluten freeSPEEDY PORK CHOPS
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
fennel seeds
Gluten Free
GREEK LEMON RICE
low FODMAP chicken stock/vegetable stock
FODMAP
butter or dairy free spread
Dairy Free
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
spring onion (green leaves only, finely sliced)
FODMAP
lemon juice
FODMAP
lemon zest
FODMAP
SIDE SALAD
spring onion (green leaves only, finely sliced)
FODMAP
lemon juice (little squeeze)
FODMAP
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- Season the pork chops ready for cooking. Chop the fennel seeds. Place the chops on a plate. Drizzle each side of the chops with garlic infused oil. Then season each side of the chops with a few grinds of salt and pepper, chopped fennel seeds and thyme. Gently pat the seasonings into the pork so they stick.
- Place the rice on to cook. Pour the rice into a large saucepan and cover with the stock and water. Put the lid on the saucepan, bring to a simmer, then turn the heat down to low. Cook for 12 minutes (place a timer on) or until water has evaporated.
- Make the side salad. Slice the cucumber and tomatoes into small chunks. Next, finely chop the spring onion/scallion leaves. Place the tomato, cucumber and spring onion/scallion in a bowl. Season with a squeeze of lemon juice, a drizzle of olive oil and a few grinds of salt and pepper and gently mix. Place to one side for later.
- Fry the pork chops. Place a large frypan over medium-high heat. Once hot, add the neutral cooking oil and fry the pork chops for 4 minutes per side, until the outside is golden and the juices run clear. Remove from the pan, place on a plate to the side to rest.
- Remove the rice from the stove once the water has evaporated from the rice. Allow to rest for 8 minutes (keep the lid on). Then stir through the butter/dairy free spread, garlic infused oil, lemon zest, lemon juice, spring onion/scallion leaves, parsley, and dill. Season with salt to taste.
- Serve the low FODMAP Greek lemon rice with the speedy pork chops and chopped salad. Enjoy!
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alongsi... Read more
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