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Low Fodmap Spiced Chicken in Phyllo Cups with dollop of yogurt

Low Fodmap Bengal Chicken Cups

Phyllo cups filled with spiced chicken & topped with a bit of yogurt
5 from 1 vote
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Prep Time 10 minutes
Cook Time 20 minutes
Thaw 10 minutes
Total Time 40 minutes
Course Appetizer
Cuisine Middle Eastern
Servings 0

Ingredients
  

Chicken

  • 1 lb ground chicken
  • 1 tsp canola or some other neutral oil
  • 1/4 cup finely chopped fresh parsley leaves

Filling mixture

  • 1 tsp Freefod Onion Replacer
  • 1/2 tsp ground turmeric
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 6 saffron threads, torn up
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 tbsp brown sugar
  • 1/4 tsp Aleppo pepper (or sub 1/8 tsp red pepper flakes)

Yogurt topping

  • 1 cup low Fodmap yogurt
  • 1/8 cup chopped fresh parsley
  • 2 tsp garlic olive oil
  • 4 tsp lemon juice
  • salt & pepper to taste

Serving

  • 45 phyllo cups (3 boxes)
  • Fresh parsley for garnish

Instructions
 

  • Preheat oven to 350 ℉.
  • Mix spices in small bowl. Make yogurt topping and place in fridge until ready to serve.
  • Place oil in pan over medium-high heat. Cook ground chicken in pan. Break up chicken as it cooks.
  • Cook phyllo cups for 3-4 minutes.
  • When chicken has lost all the pink and most water has evaporated, add the spice mixture, stir to combine and cook for a few minutes.
  • Reduce heat to medium-low, add parsley and cook for a couple more minutes.
  • Remove chicken from heat and spoon into cups and top with small dollop of yogurt. Garnish with fresh chopped parsley.
  • Limit to 8 cups, possibly more according to tolerance - see Notes. Do not consume with other Fodmaps, it's best to have these as an appetizer an hour or two before a meal.

Notes

Monash and Fodmap Friendly list different amounts of phyllo dough sheets as low Fodmap levels. Using the grams and ounces they list and how many grams are in a cup, 8 cups should definitely be safe, but you may be able to do 16 cups. If you're in the Elimination Phase, keep it to eight cups or less. If you've learned you can tolerate more and based on your discretion, maybe 16 will be ok for you. Always err on the side of caution if you're in the Elimination or Reintroduction Phases, or if you're new to Fodmaps and haven't done any phases yet.
Keyword Chicken Cups, Holiday party
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