25g lactose free butter

1 tsp chopped chives

50g gluten free plain flour

250ml lactose free milk

140g sliced smoked ham, diced

50g (lactose free) mature cheddar, coarsely grated

50g Gruyère, finely grated

1 tsp Dijon mustard

2 tbsp lactose free double cream

For the coating

2 large eggs

50g gluten free plain flour

140g fine gluten free  breadcrumbs

sunflower oil, for deep frying

For the tomato chili jam

300g ripe tomatoes, roughly chopped

1 long red chili, finely chopped (deseeded if you don't like it too hot)

100g demerara sugar

100ml red wine vinegar


To make the croquetas, melt the lactose free butter in a medium saucepan.

Stir in the gluten free flour and cook for 30 secs.

Gradually add the lactose free milk, stirring constantly, and cook over a low heat for 5 mins until thick and glossy.

Stir in the ham, cheese, mustard and lactose free cream, and season to taste. Cook for 1 min more until the cheese melts, stirring constantly.

Pour into a bowl and cover the surface with cling film to stop a skin forming.

Leave to cool, then chill for 4 hrs or overnight - the mixture needs to be very stiff to form the croquetas.

Take heaped teaspoons of the mixture and, with wet hands, roll into 24 small oval shapes and put on a tray.

Beat the eggs in a shallow bowl, put the gluten free flour on a plate and half of the gluten free breadcrumbs in a bowl.

Recipes IBS Sano - Low FODMAP Recipes - Logo Background Gluten Free and Low FODMAP Recipe - Ham & cheese croquetas
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Roll each of the croquetas lightly in gluten free flour, then in egg before coating in gluten free breadcrumbs. Place on a baking tray lined with baking parchment. Use the remaining gluten free breadcrumbs to top up the bowl halfway through the coating process. Chill for 30 mins.

Meanwhile, make the tomato chili jam. Put all the ingredients in a large saucepan and bring to a gentle simmer. Cover loosely with a lit and cook for 50 mins - 1 hr, stirring occasionally, until thick and glossy. Leave to cool before serving.

Fill a large saucepan one-third full with the sunflower oil and heat to 180C (or heat the oil in an electric deep-fat fryer). Do not overheat and do not leave hot oil unattended.

Using a metal slotted spoon, lower 6 croquets into the oil and cook for 1.5 mins or until golden brown. Transfer to a baking tray lined with kitchen paper to absorb excess oil, and continue cooking the rest. Serve with the chili jam for dipping.

Recipe adapted from: Good Food