How to Hamburger Patties from Frozen

If you’re like me forgetting to thaw something for dinner is a weekly event. Luckily it’s possible to cook frozen hamburger patties without thawing them first fairly quickly and easily. Of the two methods presented here, I prefer to pan fry burgers as I like the texture a little better. However broiling can be great on days when standing at the stove while the meat cooks isn’t an option.

True sourdough is tolerated by many low FODMAPers. Look for products that have been naturally fermented. (Usually if there’s no yeast in it it’s a good clue.) If you don’t tolerate sourdough, you can briefly heat 2 taco-sized corn tortillas then cut the burger patty in half and tuck one half into each tortilla. Add toppings as desired. You can also make a lettuce wrap for your burger with butter lettuce if tortillas don’t sound appealing. The cucumbers are a nice stand in for pickles, which are often not low FODMAP. However if you aren’t in the elimination stage and tolerate dill pickles, you can use those instead.

If you wish to add cheese, add it about 3 minutes before the end of cooking. If using the stovetop method, cover the pan with a lid while the cheese melts.

If you are trying to eat low-histamine, as long as the patties were flash frozen when fresh, these cooking methods should produce lower histamine meat than if thawed ahead of time.

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The EZ- burger

Makes 1 burger

Ingredients

• 1 (1/4 lb) frozen hamburger patty
• Sourdough bun (if tolerated)
• 1 tomato slice (optional)
• 1 tbsp mayonnaise (optional)
• 1/4 tsp low FODMAP ketchup optional)
• 1-2 slices cucumber optional)
• Romaine lettuce or butter lettuce (optional)
• Sea salt and black pepper

Instructions

Method 1: Pan Frying

1. Heat a skillet over medium high heat. When it is hot enough to make a few drops of water sizzle, add the frozen burger patty. Give it a crack of black pepper and a sprinkle of salt.
2. Meanwhile mix the mayonnaise and ketchup in a small bowl until even to make burger sauce.
3. Allow the patty to cook undisturbed until the juices start to seep from the top .
4. Give it another minute or so and then flip. Just as before, allow the patty to cook undisturbed until her again the juices start to seep from the top of the burger. Allow to cook for another 1-2 minutes. (This should produce a medium burger. You may need to try this method a few times and adjust cooking times to reach the desired doneness.)
5. Remove patty from pan and allow to rest for about 2-3 minutes. Top with the burger sauce, cucumbers, tomato and lettuce. Serve.

Method 2:Broiling

1. Set broiler to high and preheat for at least 5 minutes. Arrange the rack so that the burger patty itself will be about 4” from the heating element.
2. Prepare a broiling pan or cast iron skillet by lining it with aluminum foil.
3. Place the frozen patty in the center of the pan and give it a crack of black pepper and a sprinkle of salt. Put the pan in the oven on the top rack. Leave the oven door open. If you have a kitchen fan, it’s a good idea to turn on now.
4. Broil for 5-7 minutes. Remove the pan from the oven and flip the patty. It may sill be pink on the underside. That’s ok.
5. Meanwhile mix the mayonnaise and ketchup together in a small bowl until even to make burger sauce.
6. Return the burger to the oven and broil for another 5-7 minutes. This should produce a a medium burger. However it may take some experimentation to get perfect doneness as all ovens are a little different.
7. Remove patty from pan and allow to rest for about 2-3 minutes. Top with the burger sauce, cucumbers, tomato and lettuce. Serve.

Low FODMAP Meximelts

A Meximelt is a discontinued Taco Bell menu item. It was a soft flour tortilla filled with seasoned ground beef, lots of melted cheese and salsa. For our version we swap out the flour tortilla for corn and use low FODMAP Pico de Gallo to make gut-friendly cheesy goodness.

The Meximelt, now gone from the Taco Bell menu.

Meximelts are meant to be extra cheesy, almost like a TexMex grilled cheese. You can use a Mexican cheese blend or you can try half cheddar and half Monterey Jack cheese. If you tolerate pepper Jack cheese, that could work as well.

According to Monash, up 3 corn tortillas are tolerated by most people on the low FODMAP diet. Supermarket chili powder often contains garlic and onion. Look for chili powder without garlic and onion online. Some ethic brands of chili powder are also free of those ingredients. If you can’t find it, replace with more paprika.

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Low FODMAP Meximelts

Makes 4-6 servings

Ingredients: Seasoned Ground Beef

• 1 lb ground beef
• 1 tbsp garlic-infused olive oil
• 1 bunch scallions, sliced (green parts only, optional)
• 1 tbsp chili powder (optional, see above for info)
• 2 tsp ground cumin
• 1 tsp paprika
• 1 tsp coriander
• 1 tsp black pepper
• 1/4 tsp oregano
• 1/8 tsp sea salt
• 1 tsp cornstarch
• 1 pack low FODMAP beef broth concentrate
• 1/2 cup water plus 2 tbsp water, divided

Instructions: Seasoned Ground Beef

1. Heat a cast iron skillet over medium-high heat. Add the ground beef and 2 tbsp water. Cook the beef, stirring and breaking up the meat, for 5-6 minutes. Pour off excess fat and water. Stir in garlic-infused olive oil and cook for another minute.
2. Add the chili powder, cumin, paprika, coriander, pepper, oregano, salt, cornstarch and scallions. Stir until well combined. Add the water and broth concentrate, stir, bring to a simmer and cook uncovered until thickened, about 4-5 minutes.

Ingredients: Pico de Gallo

• 1 cup tomatoes, finely chopped
• 1/2 cup bell pepper, finely chopped
• 1/2 cup scallions, sliced (green parts only, about 4 scallions)
• 1/4 cup fresh cilantro, chopped
• juice of half a lime (about 2 tbsp)
• 1/4 tsp sea salt
• 1/4 tsp black pepper

Instructions: Pico de Gallo

1. Combine all ingredients in a mixing bowl and mix well. It can be served right away, but for best flavor refrigerate for at least an hour.

Ingredients: Assembly and Cooking

• 16 oz shredded Mexican cheese blend
• 10-12 corn tortillas
• prepared Salsa Cruda (see above)
• prepared Seasoned Ground Beef (see above)

Instructions: Assembly and Cooking

1. For each Meximelt: Place a slightly damp paper towel on a plate and lay a tortilla on it. Add shredded cheese to just half the tortilla in a half moon shape. Top with 1-2 tablespoons of seasoned beef, spreading it evenly over the cheese. Add a spoonful of salsa cruda. Fold the empty half of the tortilla over.
2. Wrap the paper towel around the filled tortilla. Microwave for 1 minute or until melted. Serve.
3. Alternate cooking method: Heat oven or toaster oven to 425. Move rack to the highest position. Place unfolded Meximelt on a lined baking tray and bake 3-4 minutes or all the cheese is melted. Do not overcook. Remove from oven and fold in half. Serve.

Low FODMAP Cheeseburger Casserole

Cheeseburger Casserole is one of my favorite comfort food recipes. It comes together in just 30 minutes and it’s tastier than you might think. Like a regular burger, customize it as you like. I usually use a blend of cheddar and Monterey Jack cheese, but any low FODMAP cheese could work. Use crumbled bacon and blue cheese to make a classic blue cheese bacon burger casserole. Try a feta burger casserole and top with oregano, fresh slices of cucumber and tomato. There are lots of great variations to explore.

Topped with lots of veggies

As written this recipe contains some ingredients that are not necessarily low FODMAP. In particular ketchup and dill pickles can be problematic. Most supermarket dill pickles contain garlic in the brine, however I have found that when consumed in small quantities they do not bother me. If you are worried about them, you can make your own low FODMAP pickles or leave them out. As for ketchup, Monash appears to have only tested ketchup sweetened with sucrose or high fructose corn syrup. Both are not recommended. Luckily low FODMAP ketchup is available online as are recipes if you want to make your own. I’ve had success with cane sugar sweetened ketchup in small quantities. (There’s only around 1/2 tsp of ketchup per serving, which is not much at all.) Everyone is different. Find the solution that works for you.

Cheeseburger Casserole can be made low carb or not. Both ways are satisfying. If using rice, no change in cooking time is necessary. I usually make mine with rice since it makes a decent stand in for a bun, but it’s great without. Using rice adds about 2 more portions (making ~8 servings total.)

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Low FODMAP Cheeseburger Casserole

Makes ~6 servings

Ingredients

• 2 lbs ground beef
• 1/2 tsp sea salt
• 1/4 cup mayonnaise
• 1/4 tsp black pepper
• 1/4 cup low FODMAP ketchup
• 2 tbsp Worcestershire sauce
• 1 bunch scallions, chopped, divided (green parts only)
• 1 ½ cup shredded cheese, divided (about 6 oz)
• 1 tbsp garlic-infused olive oil
• 1 tbsp yellow mustard
• dill pickle slices, chopped (optional)
• tomatoes, chopped
• lettuce, shredded
• bacon, cooked and crumbled (optional)
• leftover cooked white rice (optional)

Instructions

1. Preheat oven to 400°F. Grease a 2-quart baking dish with garlic-infused olive oil or other fat of your choice. If using rice, add about 1/2” of rice to the baking dish in an even layer. Set aside.
2. Heat a cast iron skillet over medium-high heat. Add beef. Cook, breaking up the beef, until browned. Drain the grease from the pan. Stir in the black pepper, half the scallions and salt. Allow to cook for a few minutes while stirring.
3. Remove skillet from heat. Stir in the ketchup, mayonnaise, mustard, Worcestershire sauce and half the cheese until thoroughly combined. (It’s ok if the cheese does not melt immediately. )
4. Transfer the mixture in an even layer to the prepared baking dish. Top with the remaining cheese. Bake until the cheese is melted and the casserole is heated through, about 15 minutes.
5. Portion onto plates and top each with lettuce, tomatoes, pickles, reserved scallions and bacon if using. Serve immediately, while the cheese is still gooey.

Hot bubbling cheese

Low FODMAP GF Meatballs in Marinara

These simple stovetop meatballs are gluten-free delights! Grated (powdered) cheese stands in for breadcrumbs and adds a ton of flavor. They’re less messy to make since they don’t contain egg. Boiling in water instead of baking helps keep the meatballs from becoming heavy. It also allows much of the fat to bubble out, making them easier to digest. (You can bake them of course if that’s easier for you. 400F for 15 minutes.)

Compared to the average Italian meatball, these are on the small side. Smaller meatballs cook more quickly and allow for a greater ratio of sauce to meat. Be conscious of portion size regarding the sauce. (The Monash app recommends up to 2 tablespoons of tomato paste per serving.) If serving without sauce, the meatballs are very low in FODMAPs and can be eaten in greater quantities.

Pair these meatballs with a salad to make a meal or serve as an appetizer.

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Low FODMAP GF Meatballs in Marinara

Makes 4 servings of 6 (24 meatballs)

Ingredients: Meatballs

• 1 lb. ground beef
• ¼ teaspoon black pepper
• 1 teaspoon garlic-infused olive oil
• ¼ cup grated Parmesan cheese (not shredded cheese)

Instructions: Meatballs

1. Bring a large pot of water to a boil over high heat.
2. Add all meatball ingredients to a mixing bowl. Use your hands to mix until evenly combined.
3. Shape the mixture into a log, divide it into 6 equal portions, then divide each portion into 4 to make 24 small meatballs. Place raw meatballs on a plate or tray as you go.
4. Once the meatballs are ready, use a slotted spoon to carefully drop them 1-2 at a time into the boiling pot. Reduce heat and simmer for 15 minutes. Remove from water and set aside until sauce is ready.

Ingredients: Marinara

• 3/4 cup water
• 1/2 cup tomato paste (4 oz)
• 1 tbsp garlic infused olive oil
• 1 tsp oregano
• 1/2 tsp black pepper
• chopped fresh parsley (optional)
• grated Parmesan for serving (optional)

1. While the meatballs are boiling, combine all sauce ingredients in a medium sauce pan. Bring sauce to a simmer. Stirring occasionally, allow to simmer for about 15 minutes or until at desired consistency.

Assembly

• Add meatballs to sauce, gently stir to combine, and simmer together for 5 minutes. Divide meatballs and sauce into 4 bowls and top with grated Parmesan and fresh parsley. Serve.

Low FODMAP TexMex Seasoned Ground Beef

Seasoned ground beef has all kinds of applications. From taco filling to salad topping to quiche ingredient, ground beef provides protein and flavor to whatever you’re making. Make a full pound and use it for a week of meals. Make School Lunch Tacos. Add it to Queso. Put it in Breakfast Tacos or Pan Fried Tacos.

Please note that regular supermarket chili powder often contains small quantities of garlic and onion. Low FODMAPers can keep portion sizes very small, replace the chili powder with paprika, or use chili powder that does not contain garlic and onion. You can find brands that do not contain garlic/onions by searching online.

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Low FODMAP TexMex Seasoned Ground Beef

Makes 1 lb.

Ingredients

• 1 lb ground beef
• 1 tbsp garlic-infused olive oil
• 1 bunch scallions, sliced (green parts only, optional)
• 1 tbsp chili powder (optional, see above for info)
• 2 tsp ground cumin
• 1 tsp paprika
• 1 tsp coriander
• 1 tsp black pepper
• 1/4 tsp oregano
• 1/8 tsp sea salt
• 1 tsp cornstarch
• 1 pack low FODMAP beef broth concentrate
• 1/2 cup water plus 2 tbsp water, divided

Instructions

1. Heat a cast iron skillet over medium-high heat. Add the ground beef and 2 tbsp water. Cook the beef, stirring and breaking up the meat, for 5-6 minutes. Pour off excess fat and water. Stir in garlic-infused olive oil and cook for another minute.
2. Add the chili powder, cumin, paprika, coriander, pepper, oregano, salt, cornstarch and scallions. Stir until well combined. Add the water and broth concentrate, stir, bring to a simmer and cook uncovered until thickened, about 4-5 minutes.

Low FODMAP Pan-Fried Tacos

Fried tacos filled with shredded chicken and cheese with a side of low FODMAP taco sauce

All of the yum of flautas (taquitos), much less of the hassle. These crispy fried snacks require no rolling and no deep frying. Fill them with whatever low FODMAP fillings you like from meat to cheese to mashed potatoes. I prefer to use seasoned meat, but traditional flautas from Sinaloa use unseasoned meat. Poach your own chicken or use leftover rotisserie chicken. Make a batch of seasoned ground beef or cut up some leftover roast. It’s really up to you!

Even though these are very easy to make, it may take a little practice to get them perfect. By the third taco I was happy with my efforts. Overfilling is a common issue. Go easy on the fillings – just about 2 tablespoons is plenty. Try to keep cheese away from edges of the tortilla. If cheese starts to ooze out during cooking, don’t panic. Let it be. It will fry into a delicious crust. In general it’s better to serve fresh vegetables alongside fried tacos instead of putting them inside the tacos.

Serve pan-fried tacos as you would traditional taquitos – with low FODMAP guacamole, low FODMAP taco sauce or lactose-free sour cream. They’re also delicious with low FODMAP salsa cruda. Corn tortillas do contain some FODMAPs so limit your intake to 3 pan-fried tacos.

Ingredients

• small gluten-free corn tortillas
• olive oil for frying
• shredded cooked chicken or seasoned ground beef
• shredded Mexican cheese blend

Instructions

1. Heat a cast iron skillet over medium high heat. When hot, add a couple tablespoons of olive oil.
2. When the oil is hot, place a corn tortilla in the pan. Add a couple tablespoons of meat and some cheese. Do not overfill. As soon as the filling is in place, use the spatula to fold the tortilla in half and gently press the taco so it flattens a little.
3. Turn the heat down to medium and allow the tacos to cook for 2-3 minutes on each side. They are ready when golden brown and crispy.
4. Remove hot tacos to a plate lined with paper towels in order to absorb sone of the excess oil. Allow to cool for 2-3 minutes. Serve with low FODMAP condiments.

Low FODMAP Chili-Mac

Makes servings 4-6 servings.

Chili-mac is a homey, comforting dish. Originally made by mixing prepared macaroni and cheese with prepared chili, this recipe skips ahead and makes everything at once. The result is an easy satisfying dish that comes together quickly – much like a from-scratch version of Hamburger Helper. You can substitute a medium tomato for the grape tomatoes if desired. A bunch of scallions can be substituted for the leeks.

It’s not pretty but it it’s pretty tasty!

It’s not the most beautiful dish, but it is a humble delight for those who love melted cheese with pasta. Though other pasta shapes can work, elbow macaroni or small shells are best. Please note that while the cheesy sauce reheats very well, gluten free pasta tends not to hold up. It will still taste great but the pasta may get mushy. For that reason, I try to make just enough so there are no leftovers.

Please note that chili powder usually contains small quantities of garlic and onion. Low FODMAPers can keep portion sizes very small, replace the chili powder with paprika, or use chili powder that does not contain garlic and onion. You can find brands that do not contain garlic/onions by searching online.

Experimenting with rotelle pasta. Elbow macaroni works better.

Ingredients

• 1 lb ground beef
• 1/3 cup water
• 1 leek, chopped (green parts only)
• 10-12 grape tomatoes, quartered (optional)
• 3 tsp garlic-infused olive oil
• 3 tsp ground cumin
• 1-1/2 tsp chili powder (optional, if tolerated – see above)
• 1-1/2 tsp paprika
• 1-1/2 tsp ground black pepper
• 1 cup uncooked GF elbow macaroni or small shells
• 3 cups prepared low FODMAP beef broth
• 1-1/2 cups shredded Mexican cheese blend

Instructions

1. Set a sauce pan over medium high heat and add the beef plus the water. Cook about 5-7 minutes, breaking the meat up as you go. When browned, pour off water and fat then return pan to the burner.
2. Stir in the cumin, paprika, chili powder, garlic-infused olive oil, and black pepper. Add the leek and tomatoes. Stir in beef broth and set heat to high. Once boiling, add the pasta.
3. Reduce the heat and simmer, uncovered, stirring occasionally, until the pasta is tender and most of the liquid has been absorbed – about 13-15 minutes.
4. Remove pan from burner and stir in the cheese. Serve right away or cover and let it sit for about 5 minutes in order to allow the flavors to develop.

Low FODMAP Bacon Cheeseburger Salad

Makes one serving.

One dish I’ve been in love with ever since I had it at Black Bear Diner in California has been Cheeseburger Salad. It’s basically a low carb version of a cheeseburger – meat patty, onions, tomatoes, pickles and cheese on a bed of lettuce with dressing. As it turns out, a local bar here in Seattle called Loretta’s makes their own slightly different version that I love just as much.

My version, based on the Black Bear Diner version, has been created to be low FODMAP, easy and delicious. It’s a ‘composed salad’, meaning the ingredients are arranged on the plate or in the bowl in mounds or lines instead of being tossed. Dress with your choice of low FODMAP dressings – a simple vinaigrette or indulgent thousand island. (Recipes below).

Just a note – Most supermarket hamburger pickles and sweet relishes are not low FODMAP as they contain garlic. I have found that in spite of that, I tolerate them well, probably because I keep the serving size small. If you are concerned, you can make your own low FODMAP refrigerator pickles or simply leave them out. Choose the vinaigrette dressing to avoid issues with sweet relish.

Salad Ingredients

• 1 1/3 lb frozen burger patty
• 3 grape or cherry tomatoes, halved
• up to 2 cups chopped Romaine lettuce
• up to 1.5 oz of either blue cheese crumbles -OR- shredded cheddar
• up to 2 strips uncured bacon, cooked* and crumbled
• 1 scallion, sliced (green parts only)
• 3-4 hamburger dill pickle slices (optional)
• up to 2 oz sliced black olives (optional)

Salad Instructions

1. Heat a cast iron pan over medium heat. When it’s hot, cook frozen burger patty until the patty begins to leak juices. Flip and repeat. Cooking it this way will result in a medium or medium rare burger. Add more time if you want a more done patty. Remove from heat and set aside to rest.
2. Add the lettuce to a salad bowl or plate. Add tomatoes, scallions, black olives, pickles, bacon and cheese in separate piles on top of the lettuce, leaving room for the burger.
3. Slice the cooled hamburger patty into 1” wide strips and set onto the salad.
4. Drizzle dressing over the top or serve on the side. Allow about 2 ounces of dressing per serving.

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Basic Low FODMAP Vinaigrette Ingredients

• 2 tbsp garlic-infused olive oil
• 2 tsp red wine vinegar
• 1/2 tsp Dijon mustard
• a pinch of dried oregano or thyme
• a pinch of sea salt
• a few cracks of black pepper

Easy Thousand Island Dressing Ingredients

• 1/4 cup real mayonnaise
• 1 tsp low FODMAP ketchup
• 1 tsp sweet relish
• 1/4 tsp yellow mustard

Dressings Instructions

1. Select the dressing you wish to make. Combine the ingredients for that dressing in a small bowl and stir until will mixed.
2. Assemble the salad in a bowl. Pour the dressing over the salad. Serve immediately.

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For the Loretta’s version, use mesclun greens and sliced beefsteak tomatoes. Melt a slice of cheddar on the patty and don’t slice it. Skip the bacon and olives.

Low FODMAP Keema Rice

Keema means mincemeat and it most commonly refers to ground beef or lamb that has been cooked with South Asian spices. Different regions and ethnic groups all have their own versions. It can be eaten on its own or as part of other dishes. For this recipe, keema is combined with cooked basmati rice and vegetables for an easy, flavorful meal that takes under 20 minutes.

Any ground meat will work for this recipe – chicken, turkey, lamb, beef. It’s all tasty. I use 1/3 lb beef hamburger patties (thawed) since they are convenient. Tomatoes and carrots are delicious in this dish, but you can add other low FODMAP veggies you like. If you don’t like cilantro, use fresh mint or flat leaf parsley instead. This dish is mildly spicy if using green chilis. If you do not tolerate them, feel free to leave them out.

Please note that chili powder usually contains small quantities of garlic and onion. Low FODMAPers can keep portion sizes very small, replace the chili powder with paprika, or use chili powder that does not contain garlic and onion. You can find brands that do not contain garlic/onions by searching online. Garam masala may or may not contain garlic. Be sure to use a garlic free version.

Use basmati rice for best texture and flavor. Jasmine rice can work in a pinch. (Do not use short grain rice as it is too sticky.) Use cold rice. I recommend making rice in the morning or the night before and refrigerating it until you are ready to cook dinner. Be sure to break up any lumps in the rice before adding it to the pan. Use a large skillet or wok and cook in batches. 3 cups of cooked rice is about the most rice you’ll want to manage in the pan at a time.

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Makes 3 servings

Keema Rice Ingredients

• 1/3-1/2 lb ground beef or lamb
• 3 cups cold cooked basmati rice
• 2 medium carrots, peeled and diced
• 1 leek, sliced (green parts only)
• 2 med tomatoes, chopped
• 2 tsp pulverized or grated fresh ginger
• 2-3 tbsp garlic-infused olive oil
• 1-2 green chilis (bird’s eye or jalapeño recommended) cut into thin slices (optional, if tolerated)
• fresh cilantro, chopped
• 1 tsp chili powder (optional, if tolerated – see above)
• 1 tsp turmeric
• 1 tsp low FODMAP garam masala
• ½ tsp coriander
• 1 tsp cumin
• ½ tsp black pepper
• ½ tsp sea salt

Keema Rice Instructions

1. Heat a large cast iron skillet over medium-high heat. Add garlic infused oil. When it shimmers, add the carrots. Cook for about 2 minutes. Add leek and cook for another 1-2 minutes.
2. Add the green chilli and ground meat to the pan. Break meat into small pieces and fry for 2-3 minutes until the meat is lightly browned.
3. Add chilli powder, turmeric, garam masala, cumin seeds, coriander, black pepper, and salt. Add the ginger. Mix well. Stir in the tomatoes and cook until they are slightly soft.
4. Add the cold cooked rice and combine well with all other ingredients. Continue to stir fry over medium-high for another 2-3 minutes, until heated through. Remove from heat, transfer to serving plate and top with chopped cilantro.

Making Basmati Rice in a Rice Cooker

Making rice ahead of time is a real time saver. Sometimes I will cook the rice for Keema Rice while making dinner the night before. Though Keema Rice is absolutely delicious when made with plain buttered basmati rice, you can pack even more flavor into this dish by adding broth concentrate and a few spices to the rice cooker.

Makes ~3 cups cooked rice.

• 1 cup uncooked basmati rice
• 1 tbsp butter or ghee
• 1 cup water
• 1 pack low FODMAP chicken broth concentrate (optional)
• 1/4 tsp turmeric (optional)
• 1/8 tsp cumin (optional)

Instructions

1. Rinse the rice in several changes of water. Drain. Ideally the rice should be fairly wet when it goes into the rice cooker. Add the water.
2. Chop the butter into small bits (or melt it) and stir into the rice. Add spices and broth concentrate if using. Stir well and start rice cooker.
3. Allow rice cooker cycle to run and let stand for about ten minutes before opening. Fluff with rice paddle or spatula. Allow rice to cool a bit then refrigerate until ready to be used in Keema Rice.

Low FODMAP TexMex Picadillo Soup

Picadillo is a dish of spiced ground beef eaten throughout the Latin American world and in the Philippines. The ingredients differ from country to country, sometimes including olives or even raisins. This recipe is based on the Mexican style, which typically includes beef, potatoes, carrots and tomatoes. Traditional picadillo takes about an hour to prepare but this easy, flavorful soup is ready is just half the time.

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Makes 6-8 servings

Ingredients

• 1 lb ground beef, thawed
• 6 cups prepared low FODMAP beef broth
• 3 cups water
• 3-5 Yukon gold potatoes, 1” dice (3/4 cup)
• 3 medium carrots, peeled and chopped
• 1-2 yellow or orange bell peppers, seeded and chopped
• 1 tomato, chopped (~3/4 cup)
• 1 leek, chopped (green parts only)
• 3 tbsp garlic-infused olive oil
• 1-1/2 tsp cumin
• 1-1/2 tsp coriander
• 1 bay leaf
• 1/4 tsp black pepper

Instructions

1. Heat a saucepan over medium heat, add ground beef. Cook over medium heat while breaking up the meat. Cook until mostly browned, drain grease and return to heat. Add garlic-infused olive oil and stir well.

2. Add bell pepper and carrot. Continue to cook over medium heat until peppers are softened.

3. Add beef broth, water, potatoes, tomatoes, leeks, pepper, cumin, coriander and bay leaf. Bring mixture to a simmer and let cook until the potatoes are tender – 16-20 minutes. Serve immediately.