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 Pan-Seared Lamb Shoulder Chops with Moroccan Spices

Lamb shoulder chops are easy to prepare and cook in about 10-15 minutes, making them a great low effort choice for dinner. A Moroccan spice dry rub can elevate this simple cut of meat into an extraordinarily fragrant and impressive low FODMAP dish. Serve these chops alongside rice pilaf and a vegetable for a complete meal.

Not only are lamb shoulder chops juicy and flavorful, they also tend to be an economical way to enjoy lamb. They are a fatty cut, which is something many of us with digestive issues need to pay attention to since high fat meals can upset sensitive stomachs. The fat is important during cooking, but any fatty bits that make it to your plate should be discarded.

This recipe makes about 2 tbsp + 2 tsp of dry rub, which is more than you will probably need for 2 lamb shoulder chops. (I use about 1 tsp of dry rub on each side of the chop, so 2 tsp total per chop.) You can save the remaining dry rub in a small airtight container for use on more chops or for use in lamb or beef kofta.

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Low FODMAP Pan-Seared Lamb Shoulder Chops with Moroccan Spices

Makes 2 servings.

Ingredients

• 2 lamb shoulder chops (3/4 lb – 1 lb each)
• 1 tbsp garlic-infused olive oil
• 1 tbsp ground cumin
• 1.5 tsp paprika
• 1.5 tsp ground coriander
• 1/4 tsp sea salt
• 1/2 tsp ground black pepper
• 1/2 tsp cinnamon
• 1/2 tsp allspice
• 1/8 tsp ground cloves

Instructions

1. Create the dry rub by adding the cumin, paprika, coriander, salt, pepper, cinnamon, allspice and cloves to a small container with a tight fitting lid. (An empty spice bottle works great.) Shake to combine.
2. Heat a large cast iron skillet over medium-high heat. While waiting for the pan to get hot, pat the lamb chops dry with paper towels and season them well with the dry rub – about 1 tsp per side of each chop.
3. Add the garlic-infused olive oil to the pan. Once the oil is hot, almost to the point of smoking, carefully place the seasoned lamb chops in the pan. Sear the first side of the lamb for 5 minutes, then flip and sear the other side for an additional 4-5 minutes. This should produce a medium-rare chop (125°F internal temperature) with a nice seared crust on both sides. If you prefer a less rare chop, continue cooking, checking for doneness with a meat thermometer.
4. Once the chops have reached the doneness you prefer, place them on a cutting board or large plate and loosely drape aluminum foil over the top. Allow them to rest for 5 minutes before serving.

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 Lamb Stew

Lamb is one of my favorite foods and a good Irish lamb stew is tough to beat. This version is made with an economical lamb shoulder cut. Its a long-cooking dish at 2 hours, however it’s quick by some stew standards. The whole lamb chop and two potatoes simmer in herb gravy for an hour and a half before adding the rest of the vegetables. This allows the lamb to become fall-apart tender while the potatoes disintegrate to help thicken the stew.

Before adding the rest of the vegetables, I use tongs to carefully pull out the chop. I use kitchen shears to cut the meat into bite-sized pieces. It falls away from the bone very easily. Of course you can use a knife if you wish, just try to reserve as much broth as possible.

Keep in mind that lamb is a fatty meat. While that is what makes it taste so good, it can upset sensitive stomachs.

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Low FODMAP Lamb Stew

Makes ~4 servings

Ingredients

• 1 lamb shoulder chop (-3/4 lb)
• 2 medium Yukon gold potatoes, peeled quartered
• 2 med carrots, peeled and chopped
• 6 small Yukon gold potatoes, quartered
• 2 scallions, chopped (green parts only)
• 2 tbsp unsalted butter
• 2 tbsp Mochiko sweet rice flour
• 2 cups water
• 1 cup low FODMAP prepared chicken broth
• 1 cup low FODMAP prepared beef broth
• 1/4 cup cooking wine
• 2 bay leaves
• 1/2 tsp thyme
• 2-3” sprig of fresh rosemary
• 1/4 tsp black pepper
• 1/4 tsp sea salt
• fresh parsley, chopped (optional)

Instructions

1. Heat a large pot over medium high heat. Melt the butter. Dredge whole chop in the sweet rice flower so it is thickly coated on all sides. Add the chop to the butter in the pot along with any remaining flour. Cook for about 3 minutes total, whisking the flour and butter together and flipping the chop as necessary. Do not allow it to darken or burn.
2. Gradually whisk in water and broth, being careful to make sure the gravy is smooth. Add bay leaf, thyme and parsley. Add salt. Add the two medium potatoes. Simmer on low for about 1.5 hours, stirring occasionally and crushing the potatoes.
3. Using tongs, remove the chop from the pot to a cutting board. Try to keep as much gravy as possible in the pot. Using kitchen shears or a knife, cut the chop into bite sized pieces. The meat should fall away from the bone easily. Discard any gristle or bone. Return the meat to the pot, along with any accumulated juices.
4. Add the small potatoes, scallions, rosemary and carrots. Add the black pepper. Return to a boil, then reduce heat until just bubbling and simmer for another 30 min. At this point you can add more water if you like a thinner stew. Remove from heat. If you wish, remove the bay leaves and rosemary sprigs. Taste and adjust the seasonings as necessary. Stir in parsley to taste and serve.

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 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 Chinese 5-Spice Baked Chicken

The 5 flavors of 5 Spice Powder – sweet, bitter, sour, salty and savory – refer to the five traditional Chinese elements. Typically it is comprised of star anise, cinnamon, Sichuan peppercorns, cloves and fennel, though many variations exist. 5 Spice is used in Chinese, Vietnamese and Hawaiian cooking. Though it makes an appearance in a large variety of dishes, it is most commonly found in fatty meaty dishes like pork or duck.

For this recipe, chicken legs are marinated in soy sauce, 5 Spice and sesame oil. The resulting meat is savory and salty with a hint of sweetness and an amazingly complex aroma. Serve with freshly cooked jasmine rice and stir-fried cabbage (recipe below) for a complete meal.

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Makes 4-6 servings

Baked Chicken Ingredients

• 1 pack chicken legs (4-6 legs)
• 2 tbsp soy sauce
• 2 tsp Chinese 5 spice powder
• 2 tbsp scallions, green parts only (minced)
• 2 tsp garlic-infused olive oil
• 2 tbsp dry cooking sherry
• 2 tsp sesame oil

Baked Chicken Instructions

1. Combine the soy sauce, five spice, scallions, garlic-infused olive oil, sherry, and sesame oil in a bowl. Pat the chicken dry and add it to the marinade, making sure to get the marinade under the skin of the chicken. Marinate overnight (or at least 30 minutes).
2. Preheat oven to 375 degrees. Arrange the chicken a cast iron skillet and roast for 40-45 minutes. The chicken is fully cooked when a fork stuck in the side produces clear juices (internal temperature of at least 165F). If crispy skin is desired, broil the chicken for about 5 minutes. Do not walk way from the broiling chicken so as not to burn it. Broiling can be unpredictable.
3. Mound steamed rice onto plates and place a chicken leg on top of each. Drizzle any pan juices over the chicken and rice. Add a side of cabbage and serve.

Stir-Fried Cabbage Ingredients

Makes 6–8 servings

2 tbsp avocado or other neutral oil
1 tbsp minced ginger
1 2-lb green cabbage, quartered, cored, very thinly sliced
6 scallions, chopped (green parts only)
1 tbsp sesame oil

Stir-Fried Cabbage Instructions

1. Heat large pot over medium-high heat and add oil. When it shimmers, add ginger and sauté for 30 seconds.
2. Add half of cabbage and sauté until wilted, about 4 minutes. Add remaining cabbage, green onions, and sesame oil. Sauté until all cabbage is crisp-tender, about 4 minutes. Season to taste with salt and pepper and serve.

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.