The Fussy Fodmapper Blog

My name is Jennifer and I’m a primary school teacher, part-time Masters student and home cook living in Melbourne, Australia. I suffer from IBS and follow a low fodmap diet for the management of my symptoms. I started my blog ‘Fussy Fodmapper’ to help others following the low fodmap diet fall in love with food again. I want to provide first-hand, real life, home-cook advice to help make the low fodmap journey easier. Ultimately I want to provide the practical tips that I dearly needed when I started the low fodmap diet.  I hope you enjoy my recipe for Low Fodmap Bacon, Zucchini & Feta Risotto!

Risotto is such a versatile dish and you can make many different varieties, catering to a range of dietary requirements. In my family, there are multiple allergies, intolerances and ethical food choices so sometimes whipping up a good risotto base and then letting individuals add their own meat or vegetables is the best way for us to all enjoy the same meal.

How you cook risotto can vary depending on how much time, energy or equipment you have.  My favourite way has to be pressure-cooking my risotto because it is quick and easy with delicious results. As I know many people may not have one of these beauties, I have included alternative cooking methods by baking in the oven or cooking on the stovetop.

I love risotto so I rarely have leftovers, but if you do try turning them into arancini balls.

 

Low Fodmap Bacon, Zucchini & Feta Risotto with a Hint of Lemon Zest Recipe
 
Yields three main servings or four entree serves

Ingredients
1 1/2 tablespoons of onion infused olive oil
2 rashers/slices of bacon, roughly chopped (approx 50g)
Green part of one leek, finely sliced
1 cup of Arborio rice
½ cup dry white wine
500 mls of low fodmap stock.  Additional 500mls of stock for stove top or oven baked methods
One zucchini, grated (up to 120g)
Zest of ½ a lemon
To serve
Salt and Pepper to taste
Feta cheese
Garlic infused olive oil to taste

Method

In the pressure cooker:

Set the pressure cooker to ‘Sautee’ and add ½ tablespoon of the onion-infused oil.  Cook the bacon in the oil then remove it and set aside.

Next, add the leeks and the remaining onion-infused olive oil to the pot and sauté until soft. Add the Arborio rice and cook for 1-2 minutes or until the rice is translucent.  Then add the wine, stirring until the rice has absorbed it. Add the stock and stir to combine.  Close the lid for the pressure cooker and set to pressure cook (my pressure cooker has a Risotto function, if yours doesn’t, set to pressure cook for seven minutes).

When finished, turn the pressure cooker to the ‘Keep Warm’ function. Stir through the bacon, zucchini and lemon zest and let the risotto sit for 3-5 minutes until the zucchini has softened.

To serve, add salt and pepper to taste, drizzle with a small amount of the garlic-infused olive oil (amount depending on taste but be careful, it is potent) and top with a crumble of the feta cheese.

In the oven:

Preheat the oven to 180 degrees.  In a frypan add ½ tablespoon of the onion-infused oil.  Cook the bacon in the oil then remove it and set aside.

Next, add the leeks and the remaining onion-infused olive oil and saute until soft. Add the Arborio rice and cook for 1-2 minutes or until the rice is translucent.  Add the wine, stirring until the rice has absorbed it.

Transfer the rice mixture to a casserole dish and add the stock, stirring to combine.  Place the lid on your baking dish (or cover with aluminium foil) and place in the oven. Cook for 20 minutes then add the bacon, zest and grated zucchini, stirring to mix it through the risotto mixture.  Continue to cook for another 10 minutes or until the rice is cooked through and all of the stock has been absorbed by the rice. 

When finished, add salt and pepper, drizzle with a small amount of the garlic-infused olive oil (amount depending on taste but be careful, it is potent) and give the rice a stir to combine all of the ingredients.  Top with a crumbling of feta cheese.

On the stove:

Set your stove-top to a medium-high heat.  In a deep-dish frypan add ½ tablespoon of the onion-infused oil.  Cook the bacon in the oil then remove it and set aside.
Next, add the leeks and the remaining onion-infused olive oil and saute until soft.  Add the arborio rice and cook for 1-2 minutes or until the rice becomes translucent. Stir in the wine and continue to cook until the rice has absorbed the liquid. Reduce the heat to low-medium and add a small amount of the stock (about ½ a cup), stirring until it has been absorbed by the rice.  Repeat this step until all of the stock has been used and the rice is cooked through. 
Stir through the bacon, grated zucchini and zest.  Continue to cook for a few minutes until the zucchini softens then transfer the risotto to your serving dish.  Add salt and pepper to taste, drizzle with the garlic-infused olive oil and top with a crumbling of feta cheese. Enjoy!

 

FODMAP Content
I use both the Monash University or Fodmap Friendly apps for fodmap content information. If there is a discrepancy between the apps, I have both amounts listed.

Onion infused olive oil: Low fodmap at one tablespoon
Green part leek: Low fodmap at ½ cup or 28g
Rice: Low fodmap at 1 cup cooked or 190g
Dry white wine: Low fodmap at 150ml or 1 glass
Stock: Check individual packaging/recipes. Fodmapped for you stock is fodmap friendly certified. Massel 7’s cubes (the onion and garlic free ones) are low fodmap by ingredient.
Zucchini: Low fodmap at ½ cup chopped, 66g (Monash) or 75g (Fodmap Friendly)
Bacon: Low fodmap (proteins generally do not contain carbohydrates and are low fodmap)
Feta cheese: Low fodmap at ½ cup crumbled or 125g
Lemon: Low fodmap at 1 teaspoon or 6g
Garlic infused olive oil: Low fodmap at one tablespoon

 

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