A couple weeks ago I had the opportunity to teach cooking on stage at the Waterloo Region Food & Drink show. I love being able to share my delicious recipes with the world – especially because my clients usually live day-to-day without gluten and/or lactose and/or fructose… and more.
I have IBS and have suffered from digestive symptoms in the past. I find my body is better when I avoid my trigger foods – but I can tolerate some foods in moderation. I know I need to cope with stress better and when I exercise, my body is even happier. It is my mission to help people like me navigate their way through the world of food, healthy living, and digestive distress.
I believe we can eat absolutely delicious and nutritious food, while avoiding the foods that trigger digestive symptoms. We can eat a world of amazing foods so that it doesn’t feel like we are missing anything, so I do my best with recipe testing in my kitchen. Here is a yummy, light curry chicken recipe that works for lunch, dinner, snacks, or appetizers. To make it a complete meal, add quinoa to the chicken salad or serve on the side.
This recipe includes a small amount of apple which adds a lovely crunch. Those following a strict low FODMAP diet or those who have a fructose intolerance should leave the apple out of the recipe. Generally for those with IBS, you may find you tolerate small amounts of some high FODMAP foods like apples, so in time, you may find these foods do not trigger your symptoms.
Curry Chicken Lettuce Wraps
1 ½ lbs chicken breast
½ cup white wine
2 tbsp olive oil
2 tbsp cider vinegar
1 tbsp maple syrup
½ tbsp curry powder
Juice of 1 lime
1 cup apple, diced (Ieave out if this is a trigger food)
½ cup fennel, diced small
½ cup celery, diced small
Boston lettuce leaves
Cook chicken breasts in a metal skillet on medium high heat. Flip after 3 to 4 minutes, once the meat releases (is no longer sticking) from the pan. Cook on the other side, until cooked through.
Remove cooked chicken from pan and dice. Keep pan on medium heat and add wine. Deglaze the pan by scraping at the brown bits.
Add chicken back into pan with wine. Combine olive oil, vinegar, maple syrup, curry powder and lime juice. Mix in diced apple (if using), fennel, and celery.
Remove from pan and let cool OR serve warm on Boston lettuce leaves.
Much love & good eating,
Stephanie