Process
Prepare Eggplant*
[Because Mushrooms are a High FODMAP food, consider using Roasted Eggplant in the later process.]*
Prepare Rice
2 Cups Water
1 Cup Brown or White Rice, as preferred
Cook Rice as recommended depending on Rice type.
Prepare Seafood
2/3 Lb Large Shrimp (deveined and cleaned)
1/2 Lb Swordfish Steak (1 inch thick), cubed
Prepare Vegetables
3/4 Lb Mushrooms, cut in half*
[Because Mushrooms are a High FODMAP food, consider using the prepared Eggplant instead.]*
2 Cups Green Bell Peppers (about 1-1/2 Bell Peppers), chopped
1/2 Cup Green Onions, chopped
1/2 Cup Onion, chopped*
[Because Onion is a High FODMAP food, consider using 1/4 Tsp Ground Asafetida here.]*
1/8 Tsp Asafetida*
3 Tbsp Oregano
8 Cloves Garlic, minced*
[Because Garlic is a High FODMAP food, consider using 8 Tbsp Garlic Oil here.]*
Prepare Stock Pot
Coat with cooking spray, if needed.
Add Olive Oil
Place over medium-high heat until hot.
Add
Prepared Vegetables
Sautee about 10 minutes. Bell Peppers and Onion (if used) should be tender.
Add
1 Cup Pasta Sauce
1/2 Cup Chicken Stock
1/2 Cup Marsala Wine
Bring to a boil.
Add
Seafood
If you prepared your seafood ahead of time and refrigerated it, it may be cold. Allow mixture to return to slow boil.
Remove from heat
Add
Prepared Rice
Transfer
Spoon seafood mixture into a 13 x 9 x 2 baking dish coated with cooking spray.
Preheat oven to 350 degrees.
Bake
Uncovered at 350° for 30 minutes.
Stir seafood mixture
Sprinkle with fresh Parmesan Cheese.
Bake uncovered 10 additional minutes or until cheese melts.
* FODMAP Substitutes
Grocery Check
2/3 Lb Large Shrimp
1/2 Lb Swordfish Steak
Pasta Sauce
Chicken Stock
Eggplant
1-1/2 Green Bell Peppers
Green Onions
Parmesan Cheese
Onion (if used)
8 Cloves Garlic (if used)
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Rice
Marsala Cooking Wine
Oregano
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