Free The Low-FODMAP Diet Cookbook by Sue Shepherd Page A

with a toothpick. Sprinkle with the cilantro just before serving.
    PER SERVING: 233 calories; 26 g protein; 11 g total fat; 2 g saturated fat; 5 g carbohydrates; 0 g fiber; 566 mg sodium

Beef Kofta with Tahini Sauce
    SERVES 4–6
    Kofta are meatballs or croquettes generally made with spiced ground beef or lamb. In this version, they’re made on skewers, though this is optional. The small amount of yogurt used in the sauce does not contain a large amount of lactose, making it suitable for people with lactose intolerance.
    TAHINI SAUCE
    Â½ cup (140 g) gluten-free low-fat plain yogurt
    2 teaspoons fresh lemon juice
    2 tablespoons plus 2 teaspoons tahini
    1 teaspoon garlic-infused olive oil
    1 pound 5 ounces (600 g) lean ground beef
    2 large eggs, lightly beaten
    â…“ cup (40 g) dried gluten-free, soy-free bread crumbs*
    Â¼ cup (15 g) finely chopped flat-leaf parsley
    1 teaspoon ground cinnamon
    2 tablespoons ground cumin
    Â½ teaspoon cayenne pepper, or to taste
    1 heaping tablespoon ground turmeric
    1½ teaspoons ground allspice
    Green salad or vegetables, for serving
    * You may make your own bread crumbs by processing gluten-free, soy-free bread into crumbs in a food processor. Breads that include soy lecithin are suitable on the low-FODMAP diet.
    1. If using wooden skewers, soak them in water for 10 minutes to prevent scorching (you will need 12 skewers). If grilling, preheat the grill.
    2. Meanwhile, make the tahini sauce by whisking all the ingredients together in a small bowl. Set aside to allow the flavors to meld.
    3. Combine the beef, eggs, bread crumbs, parsley, cinnamon, cumin, cayenne pepper, turmeric, and allspice in a large bowl and mix with your hands until well combined. Shape about ¼ cup (60 ml) of the beef mixture around each skewer.
    4. Grill, broil, or pan-fry the kofta until browned all over and cooked to your preferred doneness.
    5. Serve with the tahini sauce and your choice of salad or vegetables.
    PER SERVING (recipe; not including the salad): 347 calories; 24 g protein; 23 g total fat; 8 g saturated fat; 8 g carbohydrates; 2 g fiber; 122 mg sodium

DIPS & SAUCES
    EACH RECIPE MAKES ½ CUP (200 G)
    These dips and sauces are absolute staples in my fridge. They can be enjoyed simply with gluten-free bread, crackers, or fresh vegetables; spooned over grilled meats or vegetables; spread over a pizza crust; or stirred into gluten-free pasta. The fresh, intense flavors will lift whatever you pair them with.
Salsa Verde
    2 handfuls of flat-leaf parsley, rinsed and dried
    3 anchovy fillets in oil, drained (optional)
    2 teaspoons capers, rinsed and drained
    1 tablespoon garlic-infused olive oil
    2 tablespoons olive oil
    2 tablespoons fresh lemon juice, or to taste
    Salt and freshly ground black pepper
    Combine the parsley, anchovy fillets (if using), and capers in a food processor or blender and process until well combined. Gradually add the garlic-infused oil and olive oil until well blended. Add the lemon juice and salt and pepper to taste. Spoon into a bowl or jar, cover, and store in the fridge for up to 5 days.
    PER SERVING (1 tablespoon): 53 calories; 1 g protein; 5 g total fat; 1 g saturated fat; 1 g carbohydrates; 0 g fiber; 158 mg sodium

Basil Pesto
    2 handfuls of basil leaves, rinsed and dried
    2 tablespoons garlic-infused olive oil
    2 tablespoons olive oil, plus more as needed
    â…“ cup (50 g) pine nuts
    â…“ cup (25 g) grated Parmesan
    Salt and freshly ground black pepper
    Combine the basil, garlic-infused oil, olive oil, pine nuts, and Parmesan in a food processor or blender and process until well combined. Season to taste with salt and pepper. Add more oil if you prefer a more liquid pesto for drizzling. Spoon into a bowl or jar and cover with a thin layer of olive oil. Cover and store in the fridge for up to 5 days or in the freezer for up to 2 months.
    PER SERVING (1 tablespoon): 107 calories; 3 g protein; 10 g total fat; 2 g saturated fat; 1 g carbohydrates; 0 g fiber;