The Complete Low-FODMAP Diet by Sue Shepherd

Author:Sue Shepherd
Language: eng
Format: epub
Publisher: The Experiment
Published: 2013-06-24T16:00:00+00:00

Tuna, Lemongrass, and Basil Risotto Patties

SERVES 4

These flavorful patties are delicious as a main meal with a salad on the side, but they are also great to have as a quick lunch—very transportable and very tasty! For a simple vegetarian option, replace the chicken stock with a suitable vegetable stock, and replace the tuna with 5 ounces of pressed, crumbled tofu (one third to one half of a block).

3 cups (750 ml) onion-free chicken stock (gluten-free if following a gluten-free diet)

¾ cup (150 g) arborio rice

One 5-ounce (140 g) can oil-packed tuna, drained

2 tablespoons finely chopped lemongrass

2 tablespoons chopped basil

2 eggs, lightly beaten, divided

1⅓ cups (160 g) gluten-free bread crumbs

Salt and freshly ground black pepper

½ cup (75 g) cornstarch

Canola oil

Garden Salad

1. Pour the stock into a large saucepan and bring to a boil. Add the rice and cook for 10 to 12 minutes, until tender. Drain any excess liquid. While still warm, stir in the tuna, lemongrass, and basil, and mix until well combined. Transfer to a medium bowl and set aside to cool to room temperature.

2. Preheat the oven to 300°F (150°C).

3. Stir 1 beaten egg and ⅓ cup (40 g) bread crumbs into the cooled rice, and season with salt and pepper. Form the mixture into 8 large balls, then flatten to make patties. (If the mixture is not quite firm enough, add more bread crumbs.)

4. Place the cornstarch, remaining egg, and remaining 1 cup (120 g) of bread crumbs in three small bowls. Coat the patties with cornstarch, then with the beaten egg, and finally with the bread crumbs. Set aside on a plate.

5. Heat a little oil in a medium skillet over medium-high heat. Add 4 patties to the pan and cook for 2 to 3 minutes, until evenly browned on both sides. Transfer to a baking sheet and keep warm in the oven. Heat a little more oil in the pan and cook the remaining patties. Serve warm with salad.

PER SERVING (INCLUDING 1 CUP SALAD): 526 calories; 18.2 g protein; 13.9 g total fat; 2.3 g saturated fat; 83.3 g carbohydrates; 1 g fiber; 1,146 mg sodium

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