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Entrees and Main Dishes

Cooking an entre or main dish is a challenge without FODMAPs! No garlic, no onion, no chili powder … among other seasonings.

Keep it simple. Simple can be good!

My first suggestion is to buy quality meats, poulty and seafood. Most have enough flavor to make a tasty dinner!

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Print Author: Sue Daoulas Prep time:  20 mins Cook time:  20 mins Total time:  40 mins Serves: 8   This dish is healthy and quick! Can be served as an entrée or as a refreshing side dish to FODMAP Free Chili or your favorite soup or stew. Ingredients ¼ cup orange juice (fresh is best) 2 tablespoons …

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FODMAP free chicken kabobs

Chicken Kabobs

Print Chicken Kabobs Author: Sue Daoulas Prep time:  20 mins Cook time:  18 mins Total time:  38 mins Serves: 4   Yummy FODMAP free chicken kabobs! Fast and Easy! Ingredients 2 lb chicken breast 2 red peppers grape tomatoes skewers Marinade: ¼ cup pure maple syrup ⅓ cup Dijon mustard ⅓ cup chicken broth ** 1 T …

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Chicken with Mustard Cream Sauce

Chicken with Dijon Mustard Cream Sauce

Print Chicken with Dijon Mustard Cream Sauce Author: Sue Daoulas Recipe type: Entree Cuisine: American Prep time:  10 mins Cook time:  50 mins Total time:  1 hour Serves: 4   This FODMAP Free chicken dish is easy to make and also low fat! Ingredients 8 pieces of chicken (or 4 chicken breast) olive oil ½ cup Dijon mustard 1 …

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FODMAP Free Chicken, Rice and Green Bean Casserole

Chicken, Rice and Green Bean Casserole

Print Chicken, Rice and Green Bean Casserole Author: Sue Daoulas Recipe type: Entree Cuisine: American Prep time:  20 mins Cook time:  50 mins Total time:  1 hour 10 mins Serves: 6   A quick and easy FODMAP Free comfort food. Nothing fancy, but a good and substantial dinner for families in a hurry! Ingredients 10 ounces frozen green beans …

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FODMAP Free Beef and Vegetable Stir Fry

Print FODMAP Free Beef and Vegetable Stir Fry Author: Sue Daoulas Recipe type: Entree Prep time:  20 mins Cook time:  9 mins Total time:  29 mins Serves: 4   A delicious dinner in minutes! Ingredients 1½ pound lean beef, cut into thin strips approximately 2 inches long 2 tablespoons fresh ginger, grated 2 tablespoons fresh chives, chopped 1 …

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FODMAP Free Chicken and Zucchini Quiche

FODMAP Free Chicken and Zucchini Quiche

Print FODMAP Free Chicken and Zucchini Quiche Author: Sue Daoulas Recipe type: Entree Cuisine: American Prep time:  45 mins Cook time:  50 mins Total time:  1 hour 35 mins Serves: 6   Take advantage of the seasonal squash to make this savory dish! Ingredients 2 chicken breasts 1 teaspoon cumin seed 1 teaspoon celery seed 1 teaspoon sea salt …

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FODMAP Free Gumbo

FODMAP Free Chicken & Sausage Gumbo

Print FODMAP Free Chicken & Sausage Gumbo Author: Sue Daoulas Recipe type: Entree Cuisine: Cajun Prep time:  30 mins Cook time:  2 hours Total time:  2 hours 30 mins Serves: 8   It’s not really gumbo without garlic and okra, but for FODMAP Free dieters, this is a delicious “almost” gumbo. Ingredients 3 pounds chicken (thighs and breasts) 1 …

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FODMAP Free Chicken Enchiladas

  Print FODMAP Free Chicken Enchiladas Author: Sue Daoulas Recipe type: Entree Cuisine: Tex-Mex Prep time:  40 mins Cook time:  30 mins Total time:  1 hour 10 mins Serves: 8   This delightful Tex-Mex dish – FODMAP Free Chicken Enchiladas – will jazz up your dinner and satisfy your hungriest appetites! Ingredients 4 medium sized boneless, skinless, chicken breast …

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FODMAP Free Chicken Piccata

FODMAP Free Chicken Piccata

Print FODMAP Free Chicken Piccata Author: Sue Daoulas Recipe type: Entree Cuisine: Italian Prep time:  10 mins Cook time:  50 mins Total time:  1 hour Serves: 6   Now FODMAP Free dieters can enjoy this delightful classic Italian recipe! The simple, tangy sauce is fantastic. Ingredients 2 pounds thin chicken breasts (skinless and boneless) Salt Coarse ground black pepper …

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FODMAP Free Crispy turkey cutlets

FODMAP Free Crispy Turkey Cutlets

Print FODMAP Free Crispy Turkey Cutlets Author: Sue Daoulas Recipe type: Entree Prep time:  20 mins Cook time:  15 mins Total time:  35 mins Serves: 6   Delightful, delicious and fast! A FODMAP free dinner in 30 minutes. Ingredients 2 pounds turkey cutlets ½ teaspoon salt ¼ teaspoon coarse ground pepper 4 tablespoons coconut flour 1 cup gluten …

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FODMAP Free Polenta Pepperoni Pizza

FODMAP Free Polenta Pepperoni Pizza

  Print FODMAP Free Polenta Pepperoni Pizza Author: Sue Daoulas Recipe type: Entree Cuisine: American Prep time:  20 mins Cook time:  60 mins Total time:  1 hour 20 mins Serves: 8   FODMAP Free no longer means pizza free! The most diehard pizza lover will enjoy this FODMAP Free pizza! You can also substitute the pepperoni or add extra …

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FODMAP Free Pumpkin and Potato Stew

Print FODMAP Free Pumpkin and Potato Stew Author: Sue Daoulas Recipe type: Entree Cuisine: American Prep time:  30 mins Cook time:  2 hours Total time:  2 hours 30 mins Serves: 6   This is a delicious Vegan FODMAP Free Stew. If you want a heartier stew, add some braised cubes of lean beef or pork and use FODMAP Free …

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Pumpkin Ravioli

FODMAP Free Savory Sausage and Pumpkin Ravioli

Print FODMAP Free Savory Sausage and Pumpkin Ravioli Author: Sue Daoulas Recipe type: Entree Cuisine: Italian Prep time:  2 hours Cook time:  10 mins Total time:  2 hours 10 mins Serves: 6   Time consuming, but worth the effort! These homemade ravioli can be made with pumpkin, acorn squash or butternut squash. Fill will sautéed tofu and serve with …

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FODMAP Free Shrimp and Corn Salad

  Print FODMAP Free Shrimp and Corn Salad Author: Sue Daoulas Recipe type: Entree / Salad Cuisine: American Prep time:  20 mins Cook time:  20 mins Total time:  40 mins Serves: 8   This dish is healthy and quick to make. It can be served as an entrée or as a refreshing side dish to accompany FODMAP Free Chili …

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FODMAP Free Shrimp and Rice Casserole

FODMAP Free Shrimp and Rice Casserole

Print FODMAP Free Shrimp and Rice Casserole Author: Sue Daoulas Recipe type: Entree Cuisine: American Prep time:  15 mins Cook time:  30 mins Total time:  45 mins Serves: 6-8   A quick and easy FODMAP Free casserole! Serve with a salad for a well-balanced healthy dinner. Ingredients 1 cup cooked white basmati rice * 1 pound medium shrimp, peeled …

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FODMAP Free Steamed Lobster Tails with New England Clam Chowder Sauce

FODMAP Free Steamed Lobster Tails with New England Clam Chowder Sauce

Print FODMAP Free Steamed Lobster Tails with New England Clam Chowder Sauce Author: Sue Daoulas Recipe type: Entree Prep time:  20 mins Cook time:  30 mins Total time:  50 mins Serves: 4   We have created a delicious FODMAP Free Steamed Lobster Tails with New England Clam Chowder Sauce! It does not taste the same as the course …

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FODMAP Free Tacos

FODMAP Free Tacos

  Print FODMAP Free Tacos Author: Sue Daoulas Recipe type: Entree Cuisine: Mexican Prep time:  10 mins Cook time:  20 mins Total time:  30 mins Serves: 4-6   Finally, delicious tacos that are completely FODMAP Free! Enjoy this quick meal … ready in 30 minutes from start to finish! Ingredients 1 pound ground beef 2 tablespoons chopped chives 1 …

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Fodmap Free Turkey Meatballs

FODMAP Free Turkey Meatballs

  Print FODMAP Free Turkey Meatballs Author: Sue Daoulas Recipe type: Entree Prep time:  20 mins Cook time:  18 mins Total time:  38 mins Serves: 34 meatballs   Delicious and healthy alternative to beef meatballs that is FODMAP Free! Serve alone or in a FODMAP Free Barbeque Sauce or FODMAP Free Spaghetti Sauce Ingredients 2 pounds ground turkey …

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FODMAP Free Warm Steak and Potato Salad

FODMAP Free Warm Steak and Potato Salad

Print FODMAP Free Warm Steak and Potato Salad Author: Sue Daoulas Recipe type: Entree Cuisine: American Prep time:  10 mins Cook time:  20 mins Total time:  30 mins Serves: 4   A healthy and delicious FODMAP Free lunch or dinner … ready in 30 minutes! Ingredients 1 pound small red-skin potatoes ¼ teaspoon salt ⅓ cup green onions (scallions), …

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FODMAP Free Wild Huckleberry Reduction Sauce

Print FODMAP Free Wild Huckleberry Reduction Sauce Author: Sue Daoulas Cuisine: Sauce Prep time:  20 mins Cook time:  45 mins Total time:  1 hour 5 mins Serves: 4   This FODMAP Free huckleberry reduction sauce is delicious combination of sweet and savory. A perfect complement to Hickory Grilled Bison Steaks or any steak or chop. Ingredients 4 ounces …

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FODMAP Free Wild Huckleberry Reduction Sauce over Hickory Grilled Bison Steaks

Hickory Grilled Bison

Print Hickory Grilled Bison Author: Sue Daoulas Recipe type: Entree Cuisine: American Prep time:  15 mins Cook time:  30 mins Total time:  45 mins Serves: 4   At the 2013 Inauguration Luncheon President Obama will enjoy his bison steaks flavored with garlic. For FODMAP free dieters, garlic is out! We have substituted chives and cumin to give the steaks …

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Kabobs with Orange and Cilantro

Kabobs with Orange and Cilantro

Print Kabobs with Orange and Cilantro Author: Sue Daoulas Recipe type: Entree Cuisine: Mediterranean Prep time:  45 mins Cook time:  12 mins Total time:  57 mins Serves: 4   Choose your favorite meat — pork tenderloin, lamb or chicken — all are delicious with this citrusy marinade! Ingredients ¼ cup fresh orange juice, plus 1 tablespoon freshly grated zest, …

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Old Fashion Meatloaf

Old Fashion Meatloaf

Print Old Fashion Meatloaf Author: Sue Daoulas Recipe type: Entree Prep time:  10 mins Cook time:  50 mins Total time:  1 hour Serves: 6   A FODMAP free meatloaf that tastes as good as the traditional! Great comfort food! Ingredients 1½ lb lean ground beef 1 lb bulk pork sausage 1 can (8 oz) organic tomato sauce ½ …

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meat fish poultry

Pan Fried Flat Iron Steak

  Print Pan Fried Flat Iron Steak Author: Sue Daoulas Recipe type: Entree Prep time:  3 mins Cook time:  21 mins Total time:  24 mins Serves: 3   Flat Iron Steak is a flavorful cut of meat. It doesn’t need much to be yummy! Ingredients 2 lb Flat iron steak Sea Salt Coarse Ground Pepper 1 T Olive …

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Pork Tenderloin Diane

Pork Medallions Diane

  Print Pork Medallions Diane Author: Sue Daoulas Recipe type: Entree Prep time:  10 mins Cook time:  16 mins Total time:  26 mins Serves: 4   A flavorful and tender dinner that is also quick and easy! Ingredients 1 2-pound pork tenderloin, cut into medallions approximately 1 inch thick 2 tablespoons olive oil 2 tablespoons San-J Organic Gluten-free …

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polenta tube

Quick Salami Polenta Entree

    Print Quick Salami Polenta Entree Author: Sue Daoulas Recipe type: Entree Prep time:  5 mins Cook time:  10 mins Total time:  15 mins Serves: 4   Here’s an option for getting dinner ready in 15 minutes. Polenta is quick, easy, versatile, and tasty! Ingredients Polenta (I buy cooked polenta in a tube … it lasts FOREVER …

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