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Low Fodmap Chicken Kofta on a bed lettuce with Cucumber & Tomato Salad, Quinoa and Tzatziki

Low Fodmap Chicken Kofta Platter

Chicken Kofta on skewers on a plate of shredded lettuce with quinoa, tzatziki, hummus and fresh cucumber & tomato salad.
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Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Course Main Course
Cuisine Mediterranean
Servings 2

Equipment

  • Wood skewers

Ingredients
  

Chicken

  • 1 lb ground chicken
  • 1/4 cup fresh parsley, finely chopped
  • 1/2 tsp Freefod Onion Replacer
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/2 tsp sweet paprika
  • 1/4 tsp cumin
  • 1/2 tsp aleppo pepper
  • 1/2 cup breadcrumbs, gluten-free if necessary
  • 1 large egg (NOT extra large or jumbo)

Cucumber & Tomato Salad

  • 1 tomato, chopped
  • 1/2 cucumber, chopped
  • 1 tsp garlic olive oil
  • Juice from 1/2 lemon
  • sea salt
  • ground peppercorn

Tzatziki

  • 1 cup Greek yogurt, lactose-free if necessary
  • 1/2 cup cucumber, peeled, cored & finely chopped
  • 1 tsp white wine vinegar
  • 1 tsp garlic olive oil
  • 1 tbsp fresh dill, minced
  • Juice from 1/2 a lemon
  • salt & pepper to taste

Platter

  • 1/2 cup Low-fodmap tzatziki OR hummus (link to hummus recipe in post)
  • shredded lettuce
  • 1 cup quinoa, brown rice or combination
  • 1 green onion, chopped (green parts only)
  • lemon wedge
  • olive oil
  • sea salt & ground peppercorn

Instructions
 

  • Combine chopped tomato and cucumber with lemon juice, garlic olive oil, salt and pepper in a bowl and toss to combine. Place in the fridge and toss occasionally so flavors mix.
  • Make tzatziki and place in the fridge.
  • Make quinoa or brown rice according to directions.

Kofta

  • Add spices for kofta and set aside. Chop parsley and whisk egg.
  • Place ground chicken in a bowl and top with spices, parsley and egg and mix to combine. Slowly add breadcrumbs to mix.
  • Split meat mixture into four equal parts. Take a quarter of the mixture and start to shape into a cylinder in your hands, press a wooden skewer into the mixture and continue to shape the kofta into a cylinder-like shape around the skewer.
  • Place the skewers on a pan on medium heat and rotate to ensure sides cook evenly. Cook until center's internal temperature is 165℉, about 20 minutes depending on the type of pan.

Making the platter

  • Place shredded lettuce on a plate or wide bowl and place kofta skewers on top of the lettuce. Serve with quinoa/brown rice, cucumber & tomato salad and green onion.
  • Serve each platter with 1/4 cup of tzatziki. Or sub 1/4 cup of hummus. NOTE: have both IF you know what's safe for you based on your Reintroduction phase.
  • Drizzle olive oil overtop and serve with lemon wedge.

Notes

***Monash has recently retested chickpeas and stated they are higher in Fodmaps than previously reported. Fodmap Friendly still lists chickpeas as safe at 1 1/2 cups (by themselves, Fodmap stacking not factored-in) so if you have not going through testing, are in the Elimimation and Reintroduction Phase you should eliminate the hummus. The quinoa, tomatoes and low Fodmap yogurt in addition to hummus can be too much if you have not yet identified which foods are safe for you.
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