Low FODMAP BBQ Lamb Skewers with Yoghurt Dressing & Smashed Potatoes
Ingredients
MAKE GLUTEN FREEServings:
Lamb Skewers
600
lamb leg steaks
3
garlic infused oil*
3
lemon juice*
1
dried oregano*
0.25
dried thyme*
2
fresh parsley (finely chopped)
1
black pepper*
200
zucchini (thickly sliced)
0.75
red bell pepper (deseeded and cut into chunks)
Slaw
2
iceberg lettuce (sliced)
2
red cabbage (sliced)
10
green onions/scallions (green tips only, finely sliced)*
Smashed Potatoes
800
potato (peeled & cut into bite sized pieces)
1
olive oil
1
dried oregano*
1
salt
Yoghurt Dressing
125
lactose free yoghurt (or coconut yoghurt)*
2
lemon juice*
0.25
garlic infused oil*
1.5
fresh parsley (finely chopped)
Low FODMAP BBQ Lamb Skewers with Yoghurt Dressing & Smashed Potatoes
Juicy low FODMAP lamb skewers drizzled in lemon yoghurt dressing served with smashed potato and slaw... YES PLEASE! These make an awesome throw together low FODMAP recipe and you can easily swap out the veggies on your kebabs to use up leftovers in the fridge. We made a super simple lemon yoghurt dressing using Low FODMAP coconut yoghurt but you could easily use plain lactose-free yoghurt instead.
Prep time note:The lamb skewers are best if you leave them to marinate for 4 hours or overnight so try and make these in advance!
Cooking note: If you don't have a BBQ don't worry. You can cook the skewers in a large frypan over medium-high heat.
Recipe update: Please note that this recipe was updated on the 5th of March 2022 after Monash University changed the serving size recommendation for red pepper/capsicum.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Lamb Skewers
600
lamb leg steaks
3
garlic infused oil*
3
lemon juice*
1
dried oregano*
0.25
dried thyme*
2
fresh parsley (finely chopped)
1
black pepper*
200
zucchini (thickly sliced)
0.75
red bell pepper (deseeded and cut into chunks)
Slaw
2
iceberg lettuce (sliced)
2
red cabbage (sliced)
10
green onions/scallions (green tips only, finely sliced)*
Smashed Potatoes
800
potato (peeled & cut into bite sized pieces)
1
olive oil
1
dried oregano*
1
salt
Yoghurt Dressing
125
lactose free yoghurt (or coconut yoghurt)*
2
lemon juice*
0.25
garlic infused oil*
1.5
fresh parsley (finely chopped)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
735
Fat
45.5g
Saturates
15.8g
Protein
33.1g
Carbs
49.5g
Sugars
10.5g
Fibre
7.2g
Salt
0.2g
Iron
5.5mg
Calcium
130.3mg
Calories
774
Fat
51.7g
Saturates
21.6g
Protein
32.8g
Carbs
46.1g
Sugars
7.8g
Fibre
7.9g
Salt
0.2g
Iron
6.2mg
Calcium
96.9mg
Calories
735
Fat
45.5g
Saturates
15.8g
Protein
33.1g
Carbs
49.5g
Sugars
10.5g
Fibre
7.2g
Salt
0.2g
Iron
5.5mg
Calcium
130.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Cut the lamb into bite-sized chunks. Place in a shallow dish then add the garlic infused oil, oregano, thyme, lemon juice, parsley and season with black pepper. Mix well. Place in the fridge to marinate - ideally for four hours or overnight.
- Before you are ready to cook, bring the lamb out of the fridge. Slide the lamb onto skewers along with the red capsicum/pepper pieces and sliced zucchini.
- Make the slaw by slicing the lettuce and red cabbage. Toss in a bowl with the spring onion tips.
- Prep the potatoes, place in a large pot and boil for 15 to 20 minutes until tender.
- While the potatoes boil, BBQ the lamb skewers with a drizzle of oil for 2 to 3 minutes per side until caramelised and medium rare (or cooked until your liking). Place to one side to rest. Alternatively, cook over medium-high heat in a large frypan for 2 to 3 minutes per side, until medium rare or cooked to your liking.
- Drain the potatoes, drizzle with olive oil and sprinkle with oregano and salt. Gently smash with a potato masher.
- Mix together the coconut yoghurt, lemon juice, garlic infused oil and parsley. Taste and if it's a little bit too sharp, add a pinch of sugar.
- Serve the lamb skewers with the slaw and smashed potato. Drizzle with lemon yoghurt dressing.
Buying Tips
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.
Check the coconut yoghurt/lactose free yoghurt for inulin (chicory root) and high FODMAP sweeteners like honey, agave syrup, fructose, fruit juice, high fructose corn syrup or high FODMAP fruit.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Make your lemon juice and lemon zest from fresh lemon.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: 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
Professional Reviewer: Vanessa Vargas (RD)
Vanessa Vargas is a FODMAP trained registered dietitian in Bend, Oregon in the US. She has spent the majority of her career as an outpatient dietitian specializing in weight management and over the past five years focusing on gastrointestinal disorders in... Read More
