Five small dishes for an Australian picnic

Pack a selection of simple dishes in separate containers so everyone can choose their own combination. Quantities below make small dishes rather than five full meals.

Serves or makes: 2, as a selection

Ingredients

• 150 g cooked rice
• 150 g cooked chicken
• 150 g cucumber
• 80 g carrot
• 150 g cooked quinoa
• 100 g tomato
• 2 hard-boiled eggs
• 2 wraps suited to your diet
• 40 g spinach
• 150 g mixed fruit you tolerate
• 30 mL olive oil
• 15 mL lemon juice
• 30 g lactose-free cream cheese

Method

1. For a rice salad, combine the rice and chicken with half the cucumber and carrot; dress with half the oil and lemon.
2. For a second salad, mix quinoa, tomato and the remaining dressing.
3. For cucumber bites, slice the remaining cucumber and add small spoonfuls of cream cheese.
4. Fill the wraps with sliced egg and spinach; cut in half.
5. Pack the fruit separately. Refrigerate the cooked rice and other perishables promptly, transport in an insulated bag with ice bricks and keep cold until eating.

Make it work for you

These recipes are cooking ideas, not individually tested or certified low-FODMAP, low-histamine or allergen-free meals. Check every ingredient and your own portion guidance. Measurements are metric; teaspoons are 5 mL. Oven temperatures are conventional; follow your oven’s guidance for fan settings.

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