Low-FODMAP chicken noodle soup
Method
Step 1
To a stockpot, add the water and stock cubes (or chicken stock), garlic oil, dried herbs and turmeric and bring to the boil, then reduce the heat to a simmer. Add the chicken breast and poach in the liquid for 5 minutes, or until the chicken is cooked through and no longer pink. Transfer the chicken to a bowl.
Step 2
Add the carrot and zucchini to the stock and simmer until softened, about 5-10 minutes. While the vegetables are cooking, shred the cooked chicken, either by hand or in the bowl of a stand mixer fitted with the whisk attachment (start slow and increase the speed as needed). Return the shredded chicken to the pot and turn off the heat.
Step 3
Break up the rice noodles into bite-sized pieces and add to the pot to cook in the residual heat. When the noodles are cooked, after 3-5 minutes, season to taste with salt and pepper and allow to cool slightly before serving.
Step 4
Serve immediately or store in the fridge for 3-4 days or in portions in the freezer for up to 3 months.
Note
For the best results, allow the frozen soup to thaw overnight in the fridge and heat in the microwave for 2-3 minutes, stirring halfway through, until evenly heated. You can also reheat it in the microwave from frozen for 4-6 minutes. Add a little water, if necessary, to achieve your desired consistency.
This is an edited extract from Always Delicious: Low-FODMAP Kitchen by Chrissy Glentis, photography by Armelle Habib. Murdoch Books RRP $39.99.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Sydney Morning Herald
4 days ago
- Sydney Morning Herald
Tummy troubles? These 10 tips will help you cook your way to comfort
'I was trying to recreate the dishes that I loved growing up eating, and just trying to keep the flavour as authentic as I could,' says Glentis. Her interest, borne of necessity, grew into a Melbourne cafe (now closed) and a business, Foddies, that makes frozen meals free from dietary triggers, which are available in Coles supermarkets. Her latest project is Always Delicious: Low-FODMAP Kitchen, a collection of more than 100 tried and tested low-FODMAP recipes. Many are also free from eggs, nuts, soy, and dairy, and all can be made gluten-free, if they aren't already. These days, when Glentis serves the low-FODMAP version of her yiayia's moussaka at family gatherings, it gets resounding approval. 'People love it even more because they're able to eat without the bloat and without that heavy feeling.' 10 tips for low-FODMAP eaters If you're embarking on a low-FODMAP journey, here are Chrissy Glentis's top tips. Embrace the diagnosis as a culinary adventure. Don't view dietary restrictions as a burden, but rather as an opportunity to explore new ingredients and expand your cooking repertoire. Understand it gets easier: The initial overwhelm of adopting a low-FODMAP diet subsides as you become more familiar with suitable ingredients and cooking methods. Focus on recreating beloved dishes, which can be a motivating approach to low-FODMAP cooking. Experiment with new ingredients: Don't be afraid to try different foods and flavour combinations that you might not have considered before. Look for alternatives to traditional cooking bases such as onion, garlic, and celery and actively seek low-FODMAP replacements. Utilise garlic-infused and onion-infused olive oils. Fructans are water-soluble, not oil-soluble, so you get the flavour without the high-FODMAP components of fresh onion and garlic. Be aware of hidden triggers. Even if a cuisine seems simpler for people on a low-FODMAP diet (such as rice-based Asian dishes), onion and garlic are ubiquitous, so remain vigilant. Be cautious with legumes. While some cultures avoid onions and garlic, they may heavily rely on high-FODMAP legumes. Be prepared to hunt for high-FODMAP ingredients, such as onions, in restaurant meals.
The Age
4 days ago
- The Age
Tummy troubles? These 10 tips will help you cook your way to comfort
'I was trying to recreate the dishes that I loved growing up eating, and just trying to keep the flavour as authentic as I could,' says Glentis. Her interest, borne of necessity, grew into a Melbourne cafe (now closed) and a business, Foddies, that makes frozen meals free from dietary triggers, which are available in Coles supermarkets. Her latest project is Always Delicious: Low-FODMAP Kitchen, a collection of more than 100 tried and tested low-FODMAP recipes. Many are also free from eggs, nuts, soy, and dairy, and all can be made gluten-free, if they aren't already. These days, when Glentis serves the low-FODMAP version of her yiayia's moussaka at family gatherings, it gets resounding approval. 'People love it even more because they're able to eat without the bloat and without that heavy feeling.' 10 tips for low-FODMAP eaters If you're embarking on a low-FODMAP journey, here are Chrissy Glentis's top tips. Embrace the diagnosis as a culinary adventure. Don't view dietary restrictions as a burden, but rather as an opportunity to explore new ingredients and expand your cooking repertoire. Understand it gets easier: The initial overwhelm of adopting a low-FODMAP diet subsides as you become more familiar with suitable ingredients and cooking methods. Focus on recreating beloved dishes, which can be a motivating approach to low-FODMAP cooking. Experiment with new ingredients: Don't be afraid to try different foods and flavour combinations that you might not have considered before. Look for alternatives to traditional cooking bases such as onion, garlic, and celery and actively seek low-FODMAP replacements. Utilise garlic-infused and onion-infused olive oils. Fructans are water-soluble, not oil-soluble, so you get the flavour without the high-FODMAP components of fresh onion and garlic. Be aware of hidden triggers. Even if a cuisine seems simpler for people on a low-FODMAP diet (such as rice-based Asian dishes), onion and garlic are ubiquitous, so remain vigilant. Be cautious with legumes. While some cultures avoid onions and garlic, they may heavily rely on high-FODMAP legumes. Be prepared to hunt for high-FODMAP ingredients, such as onions, in restaurant meals.
Sydney Morning Herald
15-08-2025
- Sydney Morning Herald
Low-FODMAP chicken noodle soup
Is there a more comforting soup than chicken noodle? While this is not 100 per cent traditional, the essence is still there, and it is bound to bring back nostalgic memories of warming soup on winter days. Serve with crusty bread (gluten-free, if required) for maximum comfort. Method Step 1 To a stockpot, add the water and stock cubes (or chicken stock), garlic oil, dried herbs and turmeric and bring to the boil, then reduce the heat to a simmer. Add the chicken breast and poach in the liquid for 5 minutes, or until the chicken is cooked through and no longer pink. Transfer the chicken to a bowl. Step 2 Add the carrot and zucchini to the stock and simmer until softened, about 5-10 minutes. While the vegetables are cooking, shred the cooked chicken, either by hand or in the bowl of a stand mixer fitted with the whisk attachment (start slow and increase the speed as needed). Return the shredded chicken to the pot and turn off the heat. Step 3 Break up the rice noodles into bite-sized pieces and add to the pot to cook in the residual heat. When the noodles are cooked, after 3-5 minutes, season to taste with salt and pepper and allow to cool slightly before serving. Step 4 Serve immediately or store in the fridge for 3-4 days or in portions in the freezer for up to 3 months. Note For the best results, allow the frozen soup to thaw overnight in the fridge and heat in the microwave for 2-3 minutes, stirring halfway through, until evenly heated. You can also reheat it in the microwave from frozen for 4-6 minutes. Add a little water, if necessary, to achieve your desired consistency. This is an edited extract from Always Delicious: Low-FODMAP Kitchen by Chrissy Glentis, photography by Armelle Habib. Murdoch Books RRP $39.99.
