Low-FODMAP “pavo al strogonoff”

This is a recipe by Iris Valenciano, the creator of Comiendobien.es. This is a Spanish website where you can find different recipes for a variety of food intolerances, particularly fructose intolerance/malabsorption.

Ingrediënts:

• 1.75 pounds turkey meat (in pieces)
• 2 carrots
• 3.5 ounces mushroom (from a tin)
• 1/2 cup lactose-free cream or cream made lactose-free by lactase drops
• 3/4 cup chicken stock
• 2 hands of toasted almonds
• Gluten-free gnocchi as garnish

Preparation:

1. Season the turkey pieces with salt and pepper and fry them in a frying pan. Take them out when they are cooked and have a nice brown colour.
2. Peel and slice the carrots. Fry them in the same pan with a pinch of salt. Once they are done, add the meat back to the pan.
3. Add the cream along with the chicken stock and cook for 20 minutes on low heat.
4. After 20 minutes, add the canned mushrooms. Rinse and drain them well before adding them to the stew.
5. Mash the almonds into a fine paste and add them to the stew. Cook everything together for another 5 minutes. You will notice that the sauce starts to thicken.
6. You can serve the stew with some gluten-free baked gnocchi. You can fry the gnocchi briefly in the pan or put them briefly in the airfryer so they become crispy.
7. If desired, serve the stew with fresh chives.

FODMAPs
This is a recipe low in FODMAPs. Remember, as with any recipe, it is important to watch the portions and adjust the ingredients to your individual needs. Additional additional information on the ingredients used is given below:

Almonds
Nuts generally contain galactooligosaccharides (GOS), a type of FODMAP also present in legumes. Specifically, about 10 almonds per serving are considered low in FODMAPs, and this recipe takes into account 4 people. You can use other nuts if necessary.

Mushrooms
Mushrooms contain a lot of mannitol, a difficult-to-digest polyol. A trick is to use canned mushrooms, as this reduces their FODMAPs. The explanation is that this carbohydrate is soluble in water. In other words, the FODMAPs in the mushrooms leak out into the liquid from the can. Therefore, make sure you wash and drain the mushrooms well to remove the moisture.

Carrots
Carrots are wrongly classified as high in FODMAPs as they are said to be high in fructose. According to Monash university, 75 grams of carrots per meal is low-FODMAP.

Chicken broth
Chicken broth can easily be made yourself and is then low-FODMAP. FODMAPs will increase if vegetables high in FODMAP are added to the broth. Homemade chicken stock is convenient for making sauces or a nice bowl of soup. You can also freeze it so you can use it anytime.

Cream
Cream contains significant amounts of lactose, which can cause symptoms in lactose-intolerant people. Therefore, choose a lactose-free option or add a few drops of lactase drops (add 5 drops and the cream is lactose-free after 24 hours, if you add 10 drops, the cream is immediately lactose-free and you can use it right away).

This recipe is suitable for:
Fructose intolerance
Sorbitol intolerance
Lactose intolerance
People with celiac disease