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Thai Green Curry

Thai Green Curry

15 min
Serves2
Diet (depending on substitutions)
Low Fodmap
*Vegetarian
*Vegan
Ingredients
Adjust servings:
1 Jar of Bay’s Kitchen Thai Green Curry Stir-in Sauce
280 g Block of extra firm tofu (be sure to buy extra firm to avoid it breaking apart when cooking)
140 g Green beans
1 Small courgette (approx 130g)
1 Tbsp Rapeseed or olive oil
1 Tbsp Mix of ground cumin and coriander
1 Small bunch of coriander, stems and leaves
1 Lime
Salt and pepper
120 g basmati rice (dry weight)
Nutritional info (per serving)
596
Kcal
30g
Fat
12g
of which saturates
50g
Carbohydrates
6.7g
of which sugars
7.2g
Fibre
28g
Protein
1g
Salt

This recipe is perfect for a weeknight dinner. It uses the Thai Green Curry stir-in sauce from Bay's Kitchen to make things quick and easy. Tofu is our protein of choice to keep things vegan, but if that's not your jam then you can simply switch it for another protein such as chicken or fish without affecting the FODMAP rating of the recipe.

This recipe has been created and approved as Low FODMAP by Registered Dietician Laura Tilt @nutritilty, on behalf of Bay’s Kitchen. Copyright Bay’s Kitchen, reproduced with permission.

Method

1
Done

Preheat the oven to 190°C / 170°C fan.


2
Done

Open the tofu and drain away any liquid. Place the block between two plates and stick something heavy on top (like a recipe book!) to squeeze out any excess liquid.


3
Done

Bring a pan of water to the boil and cook your rice according to pack instructions.


4
Done

Prepare your vegetables – cut the courgette in half lengthwise and then slice into semi circles – keep them fairly thin so they cook quickly. Top and tail the green beans and cut into bite sized pieces. Separate the coriander stems from the leaves and chop the stems finely.


5
Done

Put the green beans and courgette into a large bowl. Boil a kettle and pour over the vegetables until they are covered with water. Leave for 4-5 minutes – you want to blanch them so they keep their colour and crunch. Once you’re happy with their texture, drain and refresh with cold water and then set to one side.


6
Done

Meanwhile drain the tofu, pat dry and cut into cubes.
Place the cumin and coriander together with a pinch of salt and pepper in a bowl. Add the tofu to the bowl and toss until the tofu cubes are coated in the spices.


7
Done

Heat half the oil in a non-stick pan and fry the tofu for 3-4 minutes until it starts to look golden, then tip onto an overproof plate and place in the oven to crisp up.


8
Done

Heat the remaining oil in the same pan and fry off the coriander stems until fragrant – 1-2 minutes. Add the jar of Bay’s Kitchen Thai Curry Stir-in Sauce to the pan, then quarter fill the jar with water and swirl around to loosen the remainder of the sauce and add that to the pan too. Bring to a simmer and cook for 2 minutes, then tip in the vegetables and stir to heat through for another minute.


9
Done

Finally, remove the tofu from the oven and tip into the pan together with the juice of half the lime. Shake the pan to coat the tofu with the sauce.

To serve, drain the rice and divide evenly between the bowls. Top with the curry. Dress with chopped coriander leaves and segments of the remaining lime.


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Chicken Katsu Curry with Cucumber & Chilli Pickle

Chicken Katsu Curry with Cucumber & Chilli Pickle

30 min
Serves2
Diet (depending on substitutions)
Low Fodmap
Gluten Free
*Vegetarian
*Vegan
Ingredients
Adjust servings:
1Jar of Bay’s Kitchen Stir-In Katsu Curry Sauce
2 Chicken breasts / vegan or veggie substitute
75 g Gluten free breadcrumbs
50 g Gluten free plain flour, seasoned with salt and pepper
1 Free-range egg, lightly beaten
50 ml Vegetable oil
.25 Cucumber, halved lengthways, deseeded and finely sliced
1 Inch chunk of red chilli*
2 Tbsp White wine vinegar
0.50 Tsp Sugar
Sea salt and black pepper
Rice & Salad to serve
Nutritional info (per serving)
819K
Energy
43g
Fat
11g
Saturated fat
64g
Carbohydrates
4g
Fibre
43g
Protein
1.8g
Salt

Looking for an easy weeknight dinner? Look no further than the Bay's Kitchen range of quick and easy stir-in sauces. Add chicken for a meaty feast, keep it veggie with fish, or for a vegan version why not use tofu or seitan.

Whilst chillis are a low FODMAP ingredient, some people with IBS have higher numbers of chilli pepper pain receptors in the gut, which can cause symptoms. If you’re sensitive to chilli, you can leave it out of this recipe.

This recipe was created by cook and author Emma Hatcher (www.shecanteatwhat.com). It has been reviewed and approved as Low FODMAP by Registered Dietician Laura Tilt @nutritilty, on behalf of Bay’s Kitchen. Copyright Bay’s Kitchen, reprinted with permission.

Method

1
Done

To make the pickle, toss all of the ingredients together in a bowl and set aside until ready to serve.


2
Done

To prepare the chicken, lay the seasoned flour, egg and breadcrumbs out on separate plates/containers/on a tray. Coat the chicken breasts in the flour, then dip into the egg and finally into the breadcrumbs, using your hands to encourage the breadcrumbs to stick. We want the chicken to be crispy!


3
Done

Heat the oil in a frying pan and carefully fry the breaded chicken breasts for 5 minutes on each side, or until golden and cooked through. Remove from the pan with a slotted spoon and leave to drain on kitchen paper.


4
Done

To heat the stir-in sauce, pour into a saucepan and cook gently for a couple of minutes until warmed through and bubbling.


5
Done

To serve, plate up the rice and salad and a few spoonfuls of the pickle. Slice the chicken in strips diagonally and place on top of the rice. Drizzle over your sauce.


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Thai Massaman Curry with Prawn & Pineapple

Thai Massaman Curry with Prawn & Pineapple

25 min
Serves2
Diet (depending on substitutions)
Low Fodmap
Gluten Free
*Vegetarian
*Vegan
Ingredients
Adjust servings:
1 Jar of Bay’s Kitchen Thai Massaman Stir-in Sauce
200 g Raw king prawns (fresh or frozen will work)
150 g Pineapple, roughly chopped
1 Small sweet potato (max 150g), scrubbed and roughly chopped
1 Spring onion, green tops only, roughly chopped
25 g Salted peanuts, roughly chopped
1 Tbsp Fish sauce
1 Tbsp Coconut oil
Small bunch of coriander, roughly chopped
Sea salt and freshly cracked black pepper
Nutritional info (per serving)

Please note this does not include the rice or gluten-free naan bread to serve.

479
Kcal
26g
Fat
33g
Carbs
5.6g
Fibre
15g
Sugars
25g
Protein
4.1g
Salt

This delicious curry is so easy to make, it's Low FODMAP, and it's super delicious too. Creamy sweet potato, sweet but acidic pineapple, salty peanuts, and fragrant green onions and corriander work together to make this a true taste sensation. Be careful not to overdo the sweet potatoes as they're high in mannitol - a green serve is 75g, hence this 2-person recipe calls for a maximum of 150g sweet potato.

While we've suggested prawns as the protein here, you can of course switch that out for another fish or meat (or plant-based protein to keep it vegan). We would recommend you keep the pineapple in because its sweetness and acidity are important to the balance of the dish.

This recipe was created by cook and author Emma Hatcher (www.shecanteatwhat.com). It has been reviewed and approved as Low FODMAP by Registered Dietician Laura Tilt @nutritilty, on behalf of Bay’s Kitchen. Copyright Bay’s Kitchen, reprinted with permission.

Method

1
Done

Place a pan over a medium heat and add the coconut oil. When the oil is glossy, add the sweet potato to the pan and fry until softened and a little charred, 3-4 minutes. Stir occasionally.


2
Done

Add the pineapple and cook for another 1-2 minutes. Season with salt and pepper. Pour in the jar of Bay’s Kitchen Thai Massaman Stir-in Sauce, rinsing the jar out with a little water and adding that into the pan too. Cook for a couple of minutes, stirring to combine everything together.


3
Done

Add the prawns and fish sauce and cook for another 3-4 minutes, or until the prawns turn from translucent to opaque and pink and are cooked throughout.


4
Done

Divide the curry between two bowls, sprinkle with the spring onion tops, peanuts and coriander and serve with a wedge of lime.

Delicious with rice or gluten free naan bread.


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