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Monday, January 21, 2013

What to eat on a Low-FODMAP diet: Grilled Polenta with Morel Vinaigrette and Garlic Lime Shrimp - recipe

Broiled Polenta with Morel Vinaigrette and Garlic Lime Shrimp

This recipe is SUPER low in FODMAPS, and it is an unbelievably delicious party dish, easy to serve to lots of people (thanks to Deny Soto for passing me the base recipe, which I’ve modified a little).  It takes about an hour to cook everything. but note that you need to make the polenta early and let it chill for a few hours before doing final steps.  

(NOTE: This is a modified, lower-FODMAP version of this recipe -

Polenta Ingredients:
Earth Balance butter substitute (which is dairy-free), for greasing pan
8 cups chicken stock or veggie stock
2 cups raw polenta
1 teaspoon coarse kosher salt
1 cup fresh or frozen corn kernels
1 cup freshly grated lactose-free Parmesan cheese (or any similar lactose-free cheese, or you can skip this altogether)
2 tablespoons finely chopped fresh parsley leaves, plus more for garnish
1/4 cup olive oil
Salt and freshly ground pepper

Polenta Directions:
-Generously grease a large shallow baking dish and set aside. In a large saucepan, bring the chicken or veggie stock to a boil. Slowly pour in the polenta and the salt, whisking constantly with a wire whisk. Reduce the heat to low and cook, stirring constantly with a wooden spoon until thickened and smooth, about 20 to 25 minutes. Fold in the corn, lactose-free cheese, and parsley. Pour the mixture into the prepared baking dish. Cover and chill in the refrigerator at least 4 hours or overnight.
-Brush with olive oil and season with salt and pepper. Broil polenta until browned. Grill on both sides until golden brown. Cut into squares. Arrange the polenta squares on a platter, add two shrimp (see below recipe) to each square, and spoon the vinaigrette (see below recipe) over. Sprinkle with chopped parsley.

Morel Vinaigrette Ingredients:
1/4 cup aged sherry vinegar
1 tablespoon Dijon mustard
1 tablespoon walnut oil
3/4 cup pure olive oil
Salt and freshly ground pepper
1/2 pound morel mushrooms, washed thoroughly and dried (Note that mushrooms are listed as high FODMAP, but they’re ok for me in small doses.  You might want to only use a FEW of these mushrooms, and chop them up super fine after they’re sautéed, so you still get the taste without too many FODMAPS J)

Morel Vinaigrette Directions:
In a blender, blend the vinegar and mustard until smooth. With the motor running, slowly add the walnut oil and 1/2 cup of the olive oil until emulsified. Season with salt and pepper, to taste. Pour into a medium bowl and set aside.
Heat the remaining 1/4 cup of oil in a large saute pan over high heat. Add the mushrooms and cook until golden brown. Season with salt and pepper, to taste. Remove the mushrooms from the heat and coarsely chop them. Fold the mushrooms into the vinaigrette. Spoon the vinaigrette over the grilled polenta and shrimp.
NOTE: It’s delicious to add a blended shallot to this recipe if you can handle a little bit of FODMAPS. 


(Shrimp recipe is a modified, lower-FODMAP version of this -

Shrimp Ingredients:
2 tablespoons garlic-infused olive oil (note that garlic-infused oil has the taste of garlic, but not the FODMAPS!)
About 1 pound fresh large shrimp, peeled (make sure you have about 5-6 per person)
1 lime
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/2 teaspoon fresh parsley
1/4 teaspoon fresh thyme

Shrimp Directions:
Make the seasoning blend by combining all the spices in a small bowl.

Preheat a large skillet over medium heat.  Add oil. When hot, add the shrimp to the pan.
Cut the lime in half and squeeze each half into the pan over the shrimp. Sprinkle the entire seasoning blend over the shrimp, and give it all a good stir. Saute the shrimp for 5 to 8 minutes or until they begin to brown. Be sure to cook both sides of all the shrimp.


  1. Sound delish! I will try this recipe without the mushrooms.

  2. HopeFloats - you will LOVE it! :)