Low FODMAP Golden Polenta Fries with Sage & Thyme
Ingredients
MAKE GLUTEN FREEServings:
POLENTA FRIES
56
colby, cheddar or vegan cheese (grated)*
500
boiling water
185
polenta (uncooked amount)
1
dried oregano*
1
dried sage*
0.5
dried thyme*
1
garlic infused oil*
1
salt & pepper
2
olive oil (for cooking)
BUTTER DRIZZLE
2
butter or dairy free spread*
0.5
garlic infused oil*
1
fresh oregano
1
sea salt
Low FODMAP Golden Polenta Fries with Sage & Thyme
Coming in hot! These low FODMAP golden polenta fries are begging to be featured on your dinner table. They also make a ridiculously good snack or appetizer!
This recipe is an easy way to convert quick-cook polenta into a crowd-pleasing dish that is beyond delicious. These fries are crispy, filled with herby goodness and drenched in yummy garlic butter (yes, this is low FODMAP).
Try serving these with zesty lemon mayo (mayonnaise, squeeze of lemon juice, sprinkle of lemon zest), a low FODMAP serving of ketchup (about 2 teaspoons per serving), or our nut free basil pesto (as featured in our Herby Beef Burgers with Pesto).
Chill time note: The recipe prep and cook times below don’t include the 1 hour this recipe needs to chill in the fridge before baking.
Dairy free note: Try using vegan cheddar cheese in this recipe.
-
Gluten Free -
Low FODMAP -
Dairy Free
Ingredients
MAKE GLUTEN FREEServings:
POLENTA FRIES
56
colby, cheddar or vegan cheese (grated)*
500
boiling water
185
polenta (uncooked amount)
1
dried oregano*
1
dried sage*
0.5
dried thyme*
1
garlic infused oil*
1
salt & pepper
2
olive oil (for cooking)
BUTTER DRIZZLE
2
butter or dairy free spread*
0.5
garlic infused oil*
1
fresh oregano
1
sea salt
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
238
Fat
21.5g
Saturates
5.2g
Protein
4.2g
Carbs
7.5g
Sugars
0.1g
Fibre
0.9g
Salt
0.4g
Iron
0.8mg
Calcium
134.3mg
Calories
216
Fat
19g
Saturates
3.6g
Protein
3.2g
Carbs
8.8g
Sugars
1.1g
Fibre
0.9g
Salt
0.5g
Iron
0.7mg
Calcium
117.1mg
Calories
238
Fat
21.5g
Saturates
5.2g
Protein
4.2g
Carbs
7.5g
Sugars
0.1g
Fibre
0.9g
Salt
0.4g
Iron
0.8mg
Calcium
134.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Grate the cheese.
- Place the water in a medium-sized saucepan and bring to a boil. Turn the heat down to low and whisk in the polenta. Continue to stir until it is soft and thick (about 2-3 minutes). Remove from the heat and stir through the cheese, oregano, sage, thyme, garlic infused oil and season with a few grinds of salt and pepper. Cover the saucepan and allow the polenta to sit for 5 minutes.
- Line a 18cm (7 inch) square baking tin with baking/parchment paper.
- Transfer the polenta to the lined baking tin and spread in an even layer. Then place in the fridge to set for 1 hour or in the freezer for 20 minutes.
- Once the polenta has set, preheat the oven to 200ºC (390ºF) fan bake function. Line a roasting tray with baking/parchment paper. Cut the polenta into 1cm (0.3 inch) thick fries. Transfer the fries into the roasting tray and brush each side with olive oil (alternatively drizzle the oil on the paper and gently roll the fries through it). Spread the fries in an even layer.
- Place in the oven and bake for 15 minutes, then gently flip and bake for another 15 to 20 minutes until the fries are crispy and the edges lightly golden.
- As the fries finish cooking, make the garlic butter. In a small mug, melt the butter/dairy free spread, then mix in the garlic infused oil. Place the cooked fries in a bowl and toss through the garlic butter. Then sprinkle with fresh oregano and season with sea salt. Enjoy the low FODMAP golden polenta fries immediately with your favourite dips.
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 vegan cheese does not include onion, garlic, inulin or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses made from dairy are all low FODMAP.
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
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
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: Geraldine Perez (APD)
Geraldine Perez is an accredited practising dietitian in Australia with a special interest in IBS, gut health and food intolerance. Her daughter had food intolerance as a baby and her husband has IBS. These challenges have inspired her to keep her priv... Read More
