Low FODMAP Greek Lemon Rice with Speedy Pork Chops
Ingredients
MAKE GLUTEN FREEServings:
SPEEDY PORK CHOPS
4
pork loin chop
1
garlic infused oil*
1
salt & pepper
1.5
fennel seeds*
0.5
dried thyme*
2
neutral oil (rice bran, canola, sunflower) (for cooking the chops)
GREEK LEMON RICE
208
long grain white rice or basmati rice (uncooked amount)
250
low FODMAP chicken stock/vegetable stock*
250
water
1
butter or dairy free spread*
0.5
garlic infused oil*
20
green onions/scallions (green leaves only, finely sliced)*
2
lemon juice*
1.5
lemon zest*
2
fresh parsley
1
dried dill*
1
salt & pepper
SIDE SALAD
260
medium common tomato (chopped into small chunks)
160
cucumber (chopped into small chunks)
2
green onions/scallions (green leaves only, finely sliced)*
1
olive oil (little drizzle)
1
lemon juice (little squeeze)*
1
salt & pepper
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
SPEEDY PORK CHOPS
4
pork loin chop
1
garlic infused oil*
1
salt & pepper
1.5
fennel seeds*
0.5
dried thyme*
2
neutral oil (rice bran, canola, sunflower) (for cooking the chops)
GREEK LEMON RICE
208
long grain white rice or basmati rice (uncooked amount)
250
low FODMAP chicken stock/vegetable stock*
250
water
1
butter or dairy free spread*
0.5
garlic infused oil*
20
green onions/scallions (green leaves only, finely sliced)*
2
lemon juice*
1.5
lemon zest*
2
fresh parsley
1
dried dill*
1
salt & pepper
SIDE SALAD
260
medium common tomato (chopped into small chunks)
160
cucumber (chopped into small chunks)
2
green onions/scallions (green leaves only, finely sliced)*
1
olive oil (little drizzle)
1
lemon juice (little squeeze)*
1
salt & pepper
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
504
Fat
17.4g
Saturates
3.7g
Protein
38g
Carbs
49.2g
Sugars
3g
Fibre
2.5g
Salt
0.5g
Iron
4.5mg
Calcium
75.8mg
Calories
504
Fat
17.4g
Saturates
3.7g
Protein
38g
Carbs
49.2g
Sugars
3g
Fibre
2.5g
Salt
0.5g
Iron
4.5mg
Calcium
75.8mg
Calories
504
Fat
17.4g
Saturates
3.7g
Protein
38g
Carbs
49.2g
Sugars
3g
Fibre
2.5g
Salt
0.5g
Iron
4.5mg
Calcium
75.8mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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!
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.
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.
Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.
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: 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 alon... Read More
