If you suffer from heartburn, you’ll know all too well that certain types of food can mean trouble.
Experience may tell you that it’s best to avoid alcohol, garlic, citrus fruits, hot spices, greasy foods and tomatoes, which are all known triggers for this uncomfortable condition. Everyone’s different, and if you find that a certain food makes your symptoms worse, it’s worth giving it a miss for a while and see if things improve.
But avoiding heartburn doesn’t have to mean avoiding tasty food, and we think you’re going to love trying these easy midweek dinners. All three recipes are carefully crafted to cut out common dietary triggers, yet are still packed with flavour and goodness.
If you do find yourself affected by the discomfort of heartburn in the future, Rennie* is there to help soothe the symptoms. It works by neutralising stomach acid and is easily available from your pharmacist.
Ginger chicken with satay sauce
This is packed with flavour without being too spicy
Serves: 6 Prep time: 15 mins, plus marinating and chilling for 4-6 hours Cooking time: 12 mins Skill level: Easy
- 2-3 tbsp crushed fresh ginger
- 3 tbsp sesame oil
- ½ tsp soy sauce
- 675g skinless chicken breast, chopped
- 4 tbsp smooth peanut butter
- 6 tbsp fresh chicken stock
- Pinch of salt
- 15g fresh coriander leaves, plus extra, chopped, to garnish
- 50ml olive oil
- Noodles, to serve
1 Mix together the crushed ginger, sesame oil and soy sauce in a bowl and add the chopped chicken breast, turning to make sure it’s fully coated. Place in the fridge, covered, for around 4-6 hours to marinate.
2 Meanwhile, in a food processor whiz together the peanut butter, chicken stock, salt and coriander until smooth. Chill until ready to use.
3 When you’re ready to cook the chicken, heat a large frying pan with a little olive oil. Add the chicken and cook on both sides for 7-12 minutes until completely cooked through.
4 Meanwhile, cook the noodles according to pack instructions. Heat the sauce through, add the cooked chicken and serve on a bed of noodles, garnished with the chopped coriander.
Pan-fried herby fish
While fresh garlic is often a trigger for heartburn, swapping to dried can make all the difference
Serves: 2 Prep time: 10 mins Cooking time: 15 mins Skill level: Easy
- 1 tbsp olive oil
- 2 skin-on firm white fish fillets, such as cod, haddock or pollock
- 1 tbsp dried garlic
- 1 tsp coriander seeds, crushed
- 1 tbsp chopped fresh thyme leaves, or herbs of your choice
- New potatoes and rocket leaves to serve
1 Heat a griddle or non-stick frying pan and add a little olive oil. Add the dried garlic and crushed coriander seeds and fry for 5 mins until fragrant and golden.
2 Add the fish, skin-side down, to the pan and cook for about 5 mins, then turn over and cook for a further 5 mins until cooked through, opaque and the flesh flakes. Serve the fish on a bed of rocket leaves accompanied by warm new potatoes.
Low-fat beef and mushroom stroganoff
Using low-fat sour cream helps keep fat content low
Serves: 4 Prep time: 10 mins Cooking time: 12 mins Skill level: Easy
- 250ml low-fat sour cream
- 1 tbsp plain flour
- 3 tbsp beef stock
- ½ tsp fresh chopped thyme leaves
- 450g sirloin steak
- 2 tbsp vegetable oil
- 250g sliced mushrooms
- 150ml water
- Mashed potato, to serve
1 In a large bowl, mix together the sour cream, flour, beef stock and thyme.
2 Cut the sirloin steak into strips. Heat a large pan and add a little vegetable oil. Add the mushrooms and fry for 3 minutes, then remove and set aside in a bowl.
3 Add the steak strips to the pan, reducing the heat slightly. Cook for 2-4 mins depending on the thickness of the strips, then remove and set aside.
4 Add the water to the pan and bring to a boil. Add the sour cream mixture, mushrooms and beef and heat until the mixture thickens, stirring occasionally.
5 Meanwhile, cook the noodles according to the pack instructions. Serve the stroganoff alongside mashed potato.
*Rennie Peppermint – always read the label. If symptoms are severe or prolonged, you should consult a doctor or pharmacist. If you are pregnant, medicines can affect the unborn baby. Always talk to your doctor or pharmacist before taking any medicine during pregnancy.