250g zucchini, 140g coarsely grated, the rest diced

175g risotto rice

zest and juice 1 lemon

1.2l low FODMAP vegetable stock, kept hot on a low heat

25g Parmesan (or vegetarian alternative), grated

2 heaped tbsp lactose free cream

olive oil

1 heaped tbsp toasted pine nuts

Serves - 1


Heat some oil in a sturdy frying pan, add the grated zucchini/courgettes and rice, increase the heat and sizzle while stirring for 1-2 mins.

Add the lemon juice and a ladle of hot stock, and bubble over a medium-high heat while stirring constantly.

When the liquid has just about been absorbed, add another ladleful of stock.

Keep cooking like this for 20-25 mins until the rice is just tender and is creamy.

Stir in the Parmesan, lactose free cream and some seasoning, cover with a lid or baking sheet, and set aside for 5 mins while you cook the remaining zucchini.

Heat a splash of oil in a small frying pan. Add the diced zucchini, and fry over a high heat for 2-3 mins until golden and just softened.

Divide the risotto between shallow bowls or plates, then scatter with the diced zucchini and any  juices, the pine nuts and a few pinches of lemon zest.

Recipe adapted from: Good Food
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FODMAP Food List - Full List *We recommend the help  of a registered dietician Low FODMAP Recipe and Gluten Free Recipe - Creamy zucchini risotto