Taco day was always the best day for lunch at school. What we were served was nothing like authentic Mexican tacos of course, but they were darned delicious. This low FODMAP version delivers all the flavor you remember without that orange grease dripping all over the place.
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.
Topping these tacos with Fast Food Style Taco Sauce takes them to the next level. It’s easy to make and lasts several days in the refrigerator. I usually make some about once a week so there’s always some ready to go. If you prefer to make your tacos a bit fancier, try topping them with low FODMAP Pico de Gallo.
Heat oven to 325F. 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.
Add the chili powder, cumin, paprika, coriander, pepper, oregano, salt, cornstarch and leeks. Stir until well combined. Add the water and broth concentrate, stir, bring to a simmer and cook uncovered until thickened slightly, about 4-5 minutes.
Meanwhile, place taco shells on a sheet pan, and heat in oven as directed by the package.
Spoon a few tablespoons of meat into each taco shell. Add whatever toppings you like and serve immediately.
Since FODMAPs are only found in carbohydrates, meats are naturally FODMAP free. This makes meat ideal for days when you need something nutritious and sustaining, but gentle on the gut.
Pay attention to the fat content, cooking method and portion size when preparing a meat-centered meal. Higher fat cuts of meat, while delicious, can cause issues for those with gut issues. This is because fats can negatively affect gut motility. Because of that risk I recommend either preparing lower fat steaks such as sirloin or NY strip or cutting a higher fat rib eye in half. It can still satisfy without ingesting too much fat in one sitting. Leave any fat attached to the meat during cooking. It will make for a better final result. Be sure to discard any fat or gristle after cooking to help avoid gut discomfort.
There are a number of ways to cook steak. Some methods are pretty involved or take special equipment, but we are going to focus on the easiest methods in this post.
Safe Food Temperatures and Doneness
The proper temperature to cook a medium-rare steak to is 130 F to 135 F. However, according to the U.S. Department of Agriculture, beef should be cooked to at least 145 F (or above if desired). Keep in mind that the lower temperatures for rare and medium-rare meat are not recommended for people with vulnerable immune systems as it poses a risk of foodborne illness.
The method I use is the ‘hand trick’ in which you compare the firmness of the steak to the firmness of different parts of your hand. First a disclaimer – there are natural variables that make this an imprecise method so consider it a helpful a guide more than a rule. Use a meat thermometer if you require safer food. It’s also not a bad idea to use a meat thermometer in conjunction with the hand test until you have experience. There are lots of in-depth guides to the hand trick on the internet if you want more information.
Steak/Beef
Safe Temperatures
Rare
120F – 125F
Medium rare
130F – 135F
Medium
140F – 145F
Medium well
150F – 155F
Well done
160F and above
The Very Easiest Steak
Get out your cast iron skillet. This super simple method works best with a heavy well-seasoned pan. Some recipes will have you bring meat up to room temperature, but for this method it’s fine to use it straight from the fridge. This method works best with sirloin or NY strip that is about 1-1.5” thick. You can also use ribeye but there is a different method I prefer for it which I will share after this recipe. (This method also works for cooking hamburger patties.)
Makes 1 serving.
Ingredients
1 steak, cut about 1” thick
sea salt
freshly ground black pepper
Instructions
Heat a cast iron pan over medium high heat.
When the pan is hot, add the steak. Sprinkle a pinch of salt over the meat. Turn the heat down to medium and let it cook.
When you can see the juices rising out of the meat, it’s time to flip it. Sprinkle with a little salt and a few cracks of black pepper. Allow the steak to cook for another few minutes.
When you can see juices again, it’s time to test for doneness. Use the hand trick or a meat thermometer.
When done, remove from the pan promptly and allow the steak to rest on a cutting board or warm plate for about 4 minutes before serving.
Steak with a Seared Crust (medium rare)
This method of cooking is ideal for rib eye steaks, which are nice with a little crust. For this technique we will be flipping the steak every minute. An oil with a high smoke point is required for searing on high heat. My choice is avocado oil. Please note that a cast iron skillet is also required for this method. Unlike the previous recipe, your meat should be at room temperature before starting. If working with frozen steaks, thaw in the refrigerator for about 24 hours before moving to the countertop.
Since it is the most popular temperature to cook a steak (also conveniently in the middle), these instructions are written for medium rare. Below are the cooking times for all levels of doneness.
Rare: 3 minutes total
Medium Rare: 4 minutes total
Medium Well: 5-6 minutes total
Well done: 8 minutes total
Makes 1 serving.
Ingredients
1 ribeye steak, cut about 1” thick
2 tsp avocado oil
2 tsp unsalted butter
sea salt
freshly ground black pepper
Instructions
Remove steak from refrigerator. Place on a plate and allow it to come to room temperature. (Do not skip this step.)
Heat a cast iron pan (required) over high heat. Be sure it has heated completely.
Drizzle the oil over the steak and sprinkle with about a 1/4 tsp each of salt and pepper (to taste). Massage the oil, salt and pepper into both sides of the steak.
Lay the steak in the very hot pan. Cook for one minute and then flip. Repeat this 2 more times so that the total cook time comes to 3 minutes.
Turn the heat off and add the butter. Cook for one more minute (4 minutes total), basting the steak with butter a few times. (If not using cast iron your pan will more than likely not retain enough heat. Instead of turning off, set to low heat.)
When done, remove from the pan promptly and allow the steak to rest on a cutting board or warm plate for about 4-5 minutes before serving. (Technically you can rest a steak up to about ten minutes, but it will likely be cold by then.) Serve.
The year is 1949. A group of teenagers enters the Lincoln Grill in the Hawaiian town of Hilo and asks for an inexpensive meal. Thus is born the Loco Moco – a hamburger patty on a bed of rice, smothered in gravy. Within a few years, the dish was popular all over Hawaii and spawned many variations, including a version with a fried egg on top.
These days Loco Moco is found throughout Hawaii and is also enjoyed in Japan and the US mainland. Most commonly it’s made with Japanese short grain rice, but I prefer to use jasmine rice. Despite originally being conceived as a lunch dish, Loco Moco is popular at any time of day.
Patty: Cook hamburger patty according to directions on box. Season lightly with salt and pepper.
Gravy: In a small pot, melt the butter over medium-high heat. Add the sweet rice flour and whisk until a paste forms. Continue whisking until the roux turns light beige, about 3 minutes.
Combine broth stick and water in a measuring cup and stir. Add shoyu, Worcestershire sauce and ketchup and mix well. In a slow and steady stream, whisk the broth mixture into the roux. Add a few grinds of black pepper. Continue to whisk until gravy has thickened and begins to bubble. If it becomes too thick, add a little water.
Sunny Side Up Egg: Heat a small skillet on medium-low. Add oil and gently crack an egg into the pan. Cook for 3 minutes or until the whites are mostly set, with some still-runny whites near the yolks. Place a lid over the pan for a few seconds to set the whites if necessary. Be careful not to keep the lid on for too long or the yolk will cook, too.
Assembly: Mound the rice on a plate or in a bowl. Place the cooked burger on the rice. Smother with the gravy. Lay the fried egg on top and garnish with some scallions.
Forks, Lives and Spoons 
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