grilling

Grilled Chicken with Curry-Lime Marinade (Low-FODMAP, Dairy-Free)

Grilled Chicken with Curry-Lime Marinade (Low-FODMAP, Dairy-Free)

Everyone needs an easy low fodmap marinade, and this one has only 6 ingredients! Great with thighs but you can sub chicken breasts if you prefer. It's a quick, flavor-packed dinner for the grill that keeps your belly calm if you have IBS.

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Adding curry seasoning to an otherwise simple marinade gives it a whole new twist, and that’s how today’s recipe was born. 

Having a few great spices and marinades up your sleeve is essential for tasty low-FODMAP cooking. Since sweet curry powder is a blend of spices typically used in Indian cooking, it packs a lot of flavor into a dish without much effort--this marinade only has 6 ingredients (plus salt)!

You can find sweet curry powder in most supermarkets, and of course online. It has little to no heat and is highly versatile. 

Other ways to use sweet curry powder:

  • Season roast vegetables
  • Season grilled or baked fish
  • Add to dips or yogurt sauce
  • Spice up chicken or tuna salad
  • Add to rice

I served this chicken with basmati rice seasoned with cumin and allspice. I love to make sauces like this on the fly with whatever I have on hand so that’s what you see here.

I used lactose-free plain yogurt, lemon juice, parsley, chopped tomatoes, and a couple dashes of curry powder.

Want more? Check out the other posts in the Low-FODMAP Spices Series:

Easy Coconut-Shrimp Curry with Chickpeas

Ancho-Orange Roast Chicken and Spaghetti Squash

Maple-Soy Chicken Drumsticks with 5 Spice

And one more great curry recipe: Easy Slow Cooker Indian Butter Chicken and Perfect Basmati Rice

Grilled Chicken with Curry-Lime Marinade (low-FODMAP, dairy-free)

You can substitute any other chicken pieces (boneless or bone-in), but cooking times will vary. Sweet curry powder (also called “yellow” or “mild”) is a blend of spices that typically does not include onion or garlic, but always check the ingredient list to avoid any FODMAPs.

Serves 4 to 6 

INGREDIENTS

1 ¼ cup (lightly packed) cilantro (leaves and thin stems), plus additional for garnish
⅔ cup chopped scallions (7 to 8)
7 tbsp lime juice (3 to 4)
7 tbsp oil (olive, grapeseed, or vegetable oil)
1 tbsp Dijon mustard
3 tsp sweet curry powder (see note above)
1/2 tsp salt
2 lbs boneless, skinless chicken thighs (about 8)

INSTRUCTIONS

1. Add cilantro and scallions to the bowl of a food processor fitted with the metal blade. Pulsing in 5-second bursts, process until chopped, scraping down bowl as needed. Add lime juice. With processor running, slowly pour in the oil through the feed tube.

2. Add mustard, curry powder, and salt. Process until combined, scraping down bowl as needed.

3. Place chicken thighs in a heavy duty zip top plastic bag. Add marinade and seal. Shake the bag a bit to coat chicken. Refrigerate 4 to 24 hours, turning back once or twice. When ready to grill, transfer chicken to a plate (discard marinade) and bring to room temperature.

4. Prepare a charcoal or gas grill (high for gas) and brush grate with oil. Grill chicken over direct heat, turning once or twice, until internal temperature reaches 165F on an instant-read thermometer or center is no longer pink, 7 to 9 minutes. Rest 5 minutes, garnish with cilantro, and serve.
 

 

Grilled Steak with Chimichurri Sauce (low-FODMAP recipe)

Grilled Steak with Chimichurri Sauce (low-FODMAP recipe)

This chimichurri sauce is packed with fresh herbs, bright lime juice, olive oil and a few other flavor boosters. It perks up any low FODMAP meal, especially grilled steak!

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Chimichurri is a sauce from Argentina made with fresh herbs and typically served over grilled meat. Since the sauce is uncooked it’s not only a snap to make, but the perfect summer condiment.

Chimichurri should be renamed “magic sauce,” because it’s magically delicious on just about anything. I’ve used it on:

Grilled steak, pork chops, and chicken breasts
Grilled fish and shrimp
Sandwiches
Eggs
Rice bowls
Tacos

If you’ve been to an Argentinian steak house, you’ve likely had chimichurri. The classic recipe includes a good amount of raw garlic, which I never liked (before the FODMAP Diet, I would actually cook the garlic before adding it to the chimichurri).

Luckily, the sauce is just as good sans garlic. In my opinion, it’s better. If you love garlic flavor, substitute garlic infused oil for 1 to 2 tablespoons of the olive oil. 

You’ll also find my recipe for roasted potatoes below, which is a typical side for an Argentinian grilled meal. The potatoes couldn’t be simpler, but I like to think I’ve perfected the method over the years to make the perfect roasted spuds. :-)

Looking for more low-FODMAP grilling recipes? Check out Lemon-Caper Fish and Veggies Grilled in Foil Packets and Caprese Salad with Grilled Eggplant!

Grilled Steak with Chimichurri Sauce

If you prefer sirloin or another cut of steak, go for it! The recipe calls for bone-in NY strip because that’s what I used, but boneless is great too. The sauce is also delicious on grilled pork, chicken, and fish. To use as a marinade, add extra olive oil and/or lime juice to thin. 

Serves 4 - Makes about ¾ cup, double recipe if needed (1 serving = 3 tbsp)

INGREDIENTS

1 cup (packed) parsley (leaves and thin stems)
1/4 to 1/3 cup mint leaves (about 4 sprigs)
1 tbsp red wine vinegar, plus additional if needed
1 lime, juiced
¼ cup extra-virgin olive oil, plus additional if needed
2 tsp Dijon mustard
1 tsp granulated sugar (or your sugar of choice)
1/2 tsp red chile flakes, or to taste (optional)
Sea salt to taste (1/4 to 1/2 tsp)
Freshly ground black pepper to taste
2 lbs bone-in New York strip (see note above)

INSTRUCTIONS

1. Add parsley and mint to a food processor and blitz until finely chopped, scraping down bowl as needed. Add vinegar and lime juice. With processor running, slowly pour olive oil through the feed tube. 

2. Add mustard, sugar and chile flakes if using. Season with salt and pepper. Pulse until blended. Consistency should be thick but pourable. Add additional oil or red wine vinegar to thin, depending on whether you like more or less acidity. Check seasoning. Can be used as a marinade, or served over grilled meat or fish. May be stored in the refrigerator up to 2 days. Serve at room temp.

3. Prepare a charcoal or gas grill (high for gas) and brush grate with oil. Season steaks with salt and pepper. Grill steaks over direct heat, turning once or twice, until done to your liking, 10 to 12 minutes for medium rare (130F to 135F). Rest at least 5 minutes. Slice and serve family style drizzled with chimichurri sauce.

Roasted Potatoes

Serves 4

Cooking spray
2 lbs yellow potatoes, cut into 1-inch chunks
1 to 2 tbsp olive oil
Salt and freshly ground black pepper to taste

1. Preheat oven to 400F. Line a large, rimmed baking sheet with foil (optional, to minimize clean up) and coat with cooking spray. Add potatoes and drizzle with oil. Season with salt and pepper and toss to coat.

2. Roast until potatoes are golden brown and very tender with pierced with a fork, tossing 2 times during cooking, 35 to 45 minutes. 

 

Caprese Salad with Grilled Eggplant (low-FODMAP recipe)

Caprese Salad with Grilled Eggplant (low-FODMAP recipe)

Grilling is the perfect cooking method for low fodmap recipes because it adds a ton of flavor. I took a classic Italian tomato and mozzarella salad and added slices of eggplant with a char straight from the grill. It's simple, fast, and delicious.

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During summer, I want easy recipes using the fresh produce that isn’t around come January in Chicago. I also want to grill as much as possible.

If you agree, you’ll love this recipe! “Easy” is really an understatement. Make this dish once and you’ll have it memorized forever. :-)

It’s a caprese salad, the classic Italian salad with colors meant to resemble the Italian flag, with the tasty addition of grilled eggplant. The eggplant makes this a more substantial side or appetizer, or even a light meatless meal.

When you have IBS, large servings of vegetables can be hard to digest, but caprese gives you that salad experience without a big bowl of lettuce and raw veggies. If you’re sensitive to vegetables, start with a small serving and see how you feel!

Looking for more low-FODMAP grilling recipes? Check out Lemon-Caper Fish and Veggies Grilled in Foil Packets or the Grilled Steak with Chimichurri Sauce!

Caprese Salad with Grilled Eggplant

This salad works best with flavorful tomatoes in season - If you grow them or have access to a farmer’s market, that’s the way to go! I used heirlooms, but common varieties are great too. Pair with sourdough bread or another grain for a light meatless meal. You could also add prosciutto or chicken to the salad for extra protein.

Serves 4

INGREDIENTS

1 medium eggplant, sliced in rounds about ¼-inch thick
Cooking spray or oil
Salt and freshly ground black pepper to taste
6 ounces fresh mozzarella, sliced thin
2 medium (7 to 8 ounces each) tomatoes (see note above), cut into wedges
Sea salt to taste
4 tsp extra virgin olive oil
4 tsp balsamic vinegar
Chopped fresh basil

INSTRUCTIONS

1. Prepare a charcoal or gas grill (medium-high for gas). Coat both sides of eggplant rounds with cooking spray (or brush with oil) and season with salt and pepper. Grill until very tender, 16 to 20 minutes, turning 3 to 4 times during cooking.

2. Arrange 3 eggplant slices (you may have some leftover) on each of four plates. Top evenly with mozzarella and tomatoes. Drizzle each plate with 1 tsp each extra-virgin olive oil and balsamic vinegar. Season tomatoes with sea salt. Garnish with basil and serve.

Tip: Want to make sure your fresh mozzarella is low lactose? Look at the “Sugars” line on the Nutrition Facts label. Lactose shows up as sugar in dairy products, so if it says “0 g” you know it’s low-FODMAP. This works for any cheese, as long as there are no added sugars in the ingredient list (honey, for example), which there shouldn’t be unless it’s a flavored cheese product.

>>> Need to make food shopping on the FODMAP Diet a little easier? I created a free shopping list of everyday food you can find at most supermarkets (plus links to some of my favorite low-FODMAP recipes!). Click to grab it!

Lemon-Caper Fish and Veggies Grilled in Foil Packets (Low-FODMAP Recipe)

Lemon-Caper Fish and Veggies Grilled in Foil Packets (Low-FODMAP Recipe)

This simple foil packet method is the easiest way to cook delicate fish and veggies on the grill. This low FODMAP recipe is healthy, fast and a great choice when you're eating for IBS.

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Need a simple, healthy grilling recipe that happens to be low-FODMAP? If you've ever tried to cook delicate white fish on the grill, there's a good chance you've ended up with a hot mess. I definitely have!

This simple foil packet method not only solves that problem, but it also gives you super-moist fish and flavorful veggies. It's a full meal in a packet!

The lemon and caper topping creates a delicious broth that doubles as a sauce...next time I'll likely transfer the entire contents of the packets into shallow bowls so I can catch every drop.

For the veggies I chose zucchini and red bell pepper, but you can change it up! Other great options are shredded carrots, kale, Swiss chard or green beans. You could also swap the lemon-caper topping for your favorite herbs and spices. It's the cooking method that's the star in this dish.

>>> Need to make food shopping on the FODMAP Diet a little easier? I created a free shopping list of everyday food you can find at most supermarkets (plus links to some of my favorite low-FODMAP recipes!). Click to grab it!

 

Looking for more low-FODMAP grilling recipes? Check out Caprese Salad with Grilled Eggplant or the Grilled Steak with Chimichurri Sauce!

Lemon-Caper Fish and Veggies Grilled in Foil Packs

Serves 2 (double recipe if needed)

This recipe works with especially well with delicate fish fillets that can be difficult to cook directly on the grill rack. I used whitefish fillets, but cod, tilapia, trout, or snapper would all work well - skin on or off.

INGREDIENTS

Cooking spray
1 medium zucchini, sliced thin
½ red bell pepper, sliced thin
Salt and freshly ground black pepper to taste
2 6-ounce fish fillets (see note above)
1 tsp olive oil
1 tbsp capers, chopped
1 lemon, sliced thin and seeds removed
Chopped parsley, basil, tarragon or cilantro for serving

INSTRUCTIONS

1. Prepare a charcoal or gas grill (medium-high for gas). Tear off two pieces of foil, 20-22 inches long each. If fish fillets are long and narrow, cut in half crosswise.

2. Place half the zucchini and bell pepper in the center of each piece of foil. Season with salt and pepper. Place fish on top of veggies. If you cut fillets into two pieces, place side by side. Drizzle with olive oil and season with salt and pepper. Top with capers and lemon slices.

3. Fold long sides of foil together and fold over to seal. Fold over each short end several times to seal tightly.

4. Place foil packets on grill and cook until fish is opaque in thickest part, 9 to 13 minutes. Thin, skinless fish will cook faster than thicker pieces or pieces with skin. Since the steam inside the packets is mainly responsible for cooking the fish, it’s difficult to dry out your fish with this method. The whitefish I used took 11 minutes. Place packets on plates or in shallow bowls and rest unopened for 5-10 minutes. Open carefully (steam will be hot), sprinkle with fresh herbs, and serve.