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White Wine Seafood Pilaf (Low FODMAP)

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Today I bring to you a rich and easy one-pot Mediterranean style pilaf featuring a surprising combination of flavors. A low FODMAP and healthy meal for everybody to enjoy!

This rice pilaf´s main ingredients are calamari and ham. It is quite unusual to see pork paired with seafood in a recipe but in Portugal we do it often. I´m thinking carne de porco à Alentejana, a traditional dish with marinated pork and clams and arroz à Valenciana, a Portuguese style paella with chicken, chorizo and seafood. An unusual match made in heaven!

But what is a pilaf? A pilaf is a popular dish from the Middle East in which rice is cooked in a seasoned broth and fragranced with aromatics and spices. For this healthy version, the natural broth is made with water from cooking the calamari in white wine. Turmeric and parsley perfume the dish, while white fish and chickpeas add consistency.You can use short grain rice to absorb more flavor.

It may look challenging, but it’s a one pain dish!

Further Food Nutritionist Commentary:

Joana’s white wine and seafood pilaf packs a powerful flavor with less preservatives thanks to these unique cooking techniques. Uncooked calamari is low in fat and calories and cooking it in water and wine keeps these down while adding the flavor that doubles for broth to cook the rice. White fish is packed with omega-3 fatty acids that can lower blood triglycerides responsible for heart disease. Turmeric contains the compound curcumin which is a powerful antioxidant. It is also a a strong anti-inflammatory that helps the body fight free radicals that cause anything from metabolic syndrome to certain cancers.

By Ale Zozos

White Wine Seafood Pilaf (Low FODMAP)

  • Prep Time:15 minutes
  • Cook Time:1 hour 10 minutes
  • Servings: 4

Ingredients

7oz/200gr calamari (squid), cut into round strips
7oz/200gr white fish fillet, cut into big squares
4 slices of good quality ham, cut into small pieces
1 cup of short grain rice
1 cup canned chickpeas
1 garlic clove (to infuse)
3 tablespoons olive oil
2 cups water
1 cup white wine
Pinch of salt
2 tablepoons turmeric
½ cup freshly chopped parsley (plus more to sprinkle on top)

Instructions

1. Heat the olive oil with the garlic clove in a large deep pan over medium–high heat. Remove the garlic clove and reduce the heat to medium.
2. Add the calamari and cook for 5-10 minutes or until squid turns white/pink, stiring frequently.
3. Add the water and wine and bring to a boil. Let cook for 30 minutes in medium heat.
4. Add the rice, fish, salt, turmeric, parsley, chickpeas and ham.
5. Bring to the boil, then reduce the heat to low.
6. Simmer for 30 minutes or until water is almost absorbed and rice is tender. Give everything a good stir and season to taste, if necessary.
7. Remove from the heat and serve with freshly chopped parsley sprinkled on top.

1. Heat the olive oil with the garlic clove in a large deep pan over medium–high heat. Remove the garlic clove and reduce the heat to medium. 2. Add the calamari and cook for 5-10 minutes or until squid turns white/pink, stiring frequently. 3. Add the water and wine and bring to a boil. Let cook for 30 minutes in medium heat. 4. Add the rice, fish, salt, turmeric, parsley, chickpeas and ham. 5. Bring to the boil, then reduce the heat to low. 6. Simmer for 30 minutes or until water is almost absorbed and rice is tender. Give everything a good stir and season to taste, if necessary. 7. Remove from the heat and serve with freshly chopped parsley sprinkled on top.

Nutrition Information

Per Serving: Calories: 443; Total Fat: 20 g; Saturated Fat: 4 g; Monounsaturated Fat: 10 g; Polyunsaturated Fat: 2 g; Cholesterol: 15 mg; Sodium: 531 mg; Potassium: 174 mg; Carbohydrate: 35 g; Fiber: 4 g; Sugar: 2 g; Protein: 20 g
Nutrition Bonus:
Vitamin C: 18%;Calcium: 4%; Iron: 14%;Vit A: 13%;

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2 thoughts on “White Wine Seafood Pilaf (Low FODMAP)

  1. Jon

    You realize both bok choy and chick peas are not acceptable foods on a FODMAP diet. Bok choy and chick peas are HIGH FODMAP foods.

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