Low FODMAP Easy PNW Salmon Chowder

When you live someplace cool and rainy, you tend to develop a fondness for soups. A local favorite soup here in Seattle (and the rest of the Pacific Northwest) is Salmon Chowder. Some folks use smoked salmon for their chowder, others use a combination of unsmoked salmon plus bacon. However it’s made, smoke flavor adds a nice dimension to this creamy soup. If you tolerate sourdough, salmon chowder is wonderful when accompanied by a chunk of bread. It’s even better served in a sourdough boule bread bowl.

For this easy recipe you can use either canned skinless, boneless salmon (plus optional bacon if you can swing the effort) or you can use hot-smoked salmon. Just be sure your hot-smoked salmon contains no high FODMAP ingredients. Be aware that some ‘traditional’ types of canned salmon contain skin and bones. Look for cans that are clearly labeled skinless and boneless to avoid any texture unpleasantness.

Concerned about heavy cream? It turns out that heavy cream is high enough in milk fat and low enough in lactose to be low FODMAP. I admit I was nervous trying it for the first time, but I was fine. However, everyone’s tolerances are different. If a particular type of plant milk works better for you, by all means use it. Because this soup is thickened with flour, it doesn’t need the cream to stay thick.

If you don’t have Old Bay on hand or you don’t feel like making a copycat version, you can add 1/8 teaspoon each of paprika and celery seed.

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Low FODMAP Easy Salmon Chowder

Makes 8 servings

Ingredients

• ¼ cup butter
• 1 large leek, rinsed & chopped (green parts only)
• 1 carrot, chopped
• 1 celery stalk, chopped
• 1 cup frozen corn
• 1/2 tsp sea salt
• 4 tbsp sweet rice flour
• 1/2 tsp fresh black pepper
• 1/2 tsp Old Bay seasoning (optional)
• 1 tsp thyme
• 4 cups low FODMAP chicken broth
• 2 cups cubed Yukon gold potatoes
• 2 – 5 oz cans boneless, skinless salmon, drained plus 4 strips bacon, cooked (optional) and crumbled OR 8 oz hot-smoked salmon, chopped into bite sized pieces, skin discarded
• 1 cup heavy cream
• fresh parsley (optional)

Instructions

1. Heat a large pot over medium high heat. Melt the butter then add leek, carrots, celery and corn. Stir in sea salt. Cook, stirring frequently, until they start to soften.
2. Sprinkle the sweet rice flour and pepper over the buttery veggies and stir until coated. Cook for about 2 minutes. Add the chicken broth a little at a time, stirring constantly to avoid clumps.
3. Add the potato, salmon and bacon to the pot. Bring the soup to a boil, reduce heat and cover. Allow to simmer 20 minutes, or until the potatoes are tender.
4. Stir in the heavy cream and warm until heated through. Serve topped with a little parsley.

Low FODMAP Customizable Sesame Noodle Soup

This simple, earthy soup is easily made with pantry ingredients and takes about ten minutes start to finish. It’s a perfectly serviceable and easy meal in its most basic form for those low spoon days, but the beauty of this recipe is its modular nature. Adding fresh ingredients boosts both flavor and nutrition if you can manage the effort. This soup makes an excellent meal-for-one option.

You can customize this soup with a variety of proteins and vegetables based on your preferences or what you have on hand. Recommended veggie and protein options and how to prepare them follow the recipe. Select 1-3 vegetables and 1-2 proteins for the best results. Alternatively, substitute a suitable frozen low FODMAP vegetable medley for fresh veggies.

When serving this soup, I do so Asian style by providing both chopsticks and a ceramic spoon. Personally I am comfortable using chopsticks in my dominant hand while using the spoon in the other. If you find it’s tough to eat this way, you can break or cut the noodles into smaller lengths so it can be eaten with just a spoon. Be careful when breaking noodles by hand as they can cut you. Break a small number noodles at a time. Alternatively you can use cooking shears to carefully cut the noodles once they’ve softened in the boiling water.

A bowl of noodle soup with shrimp, boiled eggs, bok choy and scallions. Just needs sesame seeds.

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Low FODMAP Easy Sesame Noodle Soup

Makes 1 serving

Ingredients

• 1 cup prepared low FODMAP chicken or beef broth
• 1 cup water
• 1/2 tsp sesame oil
• 1 tsp gluten free tamari
• 1 tsp garlic-infused olive oil
• 1 serving (2 oz) uncooked rice linguini
• 1/8 tsp white sesame seeds
• pinch of white pepper
• 1-2 vegetables of your choice (optional)
• protein of your choice (optional)

Instructions

1. Combine water and broth in a small saucepan. Bring to a boil. Add noodles and cook until tender, 4-6 minutes (see noodle packaging). Stir occasionally to keep noodles from sticking.
2. Add chosen vegetables and proteins when recommended. (See below).
3. When the noodles are fully cooked, remove the saucepan from heat and add sesame oil, garlic-infused oil and tamari. Stir well. Ladle soup into a large bowl. Top with sesame seeds, a pinch of white pepper, and any other garnish you’re using.

Veggie Options

If you have other fresh or frozen vegetables on hand, these are some that work well with the flavors of this soup.

• Romaine Lettuce – Romaine lettuce holds up great in a hot soup. It doesn’t get mushy or slimy and provides a little crunch and freshness as well as nutrition. Slice a large leaf into thin strips that cross the rib. Top soup with them just before serving.
• Baby Bok Choy – According to Monash up to one cup of bok Choy is tolerated by most. Quarter 2 baby bok choy and add them in the last 1 minute to 30 seconds of cooking.
• Broccoli Florets – According to Monash up to 3/4 cup is tolerated by most. Use fresh or frozen. Add in the last minute of cooking for tender crisp doneness. Add a minute earlier if you prefer more tender broccoli.
• Julienned Carrots – Add julienned carrots in the last 3-4 minutes of cooking. If julienning the carrots is too much work, try using a vegetable peeler to make thin strips. Toss the strips in when there’s just one minute of cooking left. Monash recommends limiting carrots to 1/2 of a medium carrot.
• Fresh Spinach – Add a handful or two of spinach leaves just before removing from heat. Stir in.
• Scallions – Slice one scallion into rings (green parts only). Top soup with them just before serving.

Protein Options

• Shredded or Cubed Cooked Chicken – add in the last 1-2 minutes of cooking. Rotisserie chicken works great.
• Thinly Sliced Steak – add in the last 1-2 minutes of cooking. This is a great use for leftover steak.
• Cooked Ground Pork – add in the last 1-2 minutes of cooking.
• Halved Boiled Egg – soft, medium or hard boiled, it’s up to you. Add to your bowl of soup just before serving.
• Poached Egg – poach the egg separately from the rest of the soup. Add to finished soup just before serving.
• Shrimp – cooked shrimp can be added in the last 2-3 minutes. Thawed raw shrimp require 4-5 minutes at a slow boil.
• Tofu – use extra firm tofu that has been cut into cubes. Add tofu in the last 3 minutes of cooking.

Low FODMAP Florentine Chicken Soup

The culinary term “Florentine” has historically referred to dishes made with spinach and meat topped with Mornay sauce, which is béchamel sauce supplemented with cheese. However over the years the meaning has changed somewhat, with cooks often dropping the heavy cream sauce from ‘Florentine’ dishes, but retaining the spinach and cheese.

Florentine Chicken soup with low FODMAP pasta variation.

This easy soup is packed with flavorful, healthy veggies, Italian seasonings and of course chicken. For this dish, you can chop the chicken before adding if you like, but I prefer to cook the pieces whole then shred them. Either method produces great results. Top each bowl of soup with a handful of Parmesan cheese to make a delightfully satisfying one-pot meal that’s ready in about 40 minutes.

The soup can be made as written or modified to your tastes. Following the recipe are several variations to try. Please note that this dish contains some ingredients that are not low FODMAP. Keep an eye on portion size.

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Low FODMAP Florentine Chicken Soup

Makes 8 servings.

Ingredients

• 1 lb boneless skinless chicken thighs
• 1 bunch scallions, chopped
• 2 ribs celery, chopped (optional)
• 2 med carrots, chopped
• 1/2 red, orange or yellow bell pepper, diced
• 2 packed cups chopped fresh spinach or 5 oz of frozen spinach
• 6 cups low FODMAP chicken broth
• 1 ½ tsp dried oregano
• 1 bay leaf
• 1/2 tsp thyme
• 1/2 tsp red pepper flakes (optional)
• 1 tablespoon garlic-infused olive oil
• sea salt or to taste
• black pepper to taste
• shaved or shredded Parmesan cheese for serving

Instructions

1. Heat a stock pot over medium high heat. Add the celery, carrots, bell pepper, scallions, bay leaf, oregano, thyme, pepper flakes and chicken broth. Bring to a boil. Reduce heat and add chicken thighs whole. Simmer on low for 25 minutes.
2. Remove the chicken to a plate and shred using two forks, then return it to the pot.
3. Add garlic-infused olive oil and the spinach. Cook for a few more minutes, stirring, until spinach is wilted. Taste and add sea salt and pepper as desired.
4. Serve topped with Parmesan cheese.

Variations

Need to extend the soup or simply want to mix things up?

• Try adding 2 diced Yukon gold potatoes along with the other vegetables.
• Try adding a can of diced tomatoes along with the other vegetables.
• Try topping individual portions with cooked low FODMAP pasta.
• Try topping with shredded mozzarella instead of Parmesan.

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 Egyptian Inspired Chicken & Rice Soup

Fragrant Egyptian lentil soup (shorbet ads) is flavored with cumin, turmeric and coriander. I borrowed this delicious spice combo for use in chicken and rice soup. The result is a flavorful, warming meal packed with nutrients.

Because the rice is boiled in the soup, it is at its peak flavor when served right away. If you plan on having leftovers or making the soup ahead of time, consider making rice separately and adding it when serving. (Rice tends to absorb the broth and dilute flavors as it does.)

For this recipe I prefer to use a whole 1-pound Cornish hen, cut into four pieces. It provides a lot of flavor and the skin is so delicate it can be left in the soup. However bone-in chicken thighs or drumsticks work great. You can make it easier on yourself by using boneless skinless chicken, but there will be a small sacrifice of flavor.

Unfortunately I don’t consider this recipe to be a ‘low spoons’ recipe. There’s a lot of peeling, chopping, mashing and shredding. It can feel pretty labor intensive. However if you are having an energetic day, it’s worth trying. It’s just that tasty.

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Low FODMAP Egyptian Inspired Chicken & Rice Soup

Makes 6-8 servings

Ingredients

• 1 lb chicken bone-in chicken parts or 1 Cornish hen, cut into quarters
• 4 cups water
• 4 cups prepared low FODMAP chicken broth
• 1 tbsp olive oil
• 1 tbsp garlic infused olive oil
• 1/3 cup long grain rice, (uncooked) such as basmati or jasmine, rinsed well
• 1 bunch scallions, chopped (green parts only)
• 2 medium-sized carrots, peeled & cut into coins
• 1 large Yukon gold potato, peeled & finely chopped
• 1/4-1/2 cup tomatoes, chopped
• 1 tbsp ground cumin
• 1 tbsp ground turmeric
• 1.5 tsp ground coriander
• Lemon wedges for serving (optional)
• Fresh parsley, chopped (optional)
• Ground sumac (optional)

Instructions

1. Heat a large soup pot over medium high heat. Add the olive oil and the garlic infused olive oil. When it shimmers, add the carrot and potato, and sauté until softened, about 6-7 minutes.
2. Add chicken parts, water and broth. Bring to simmer and cook for 15 minutes.
3. Add rice and tomatoes. Bring to a boil, skimming off any foam that rises to the top. Reduce heat to medium-low and cook uncovered for 15 minutes.
4. Add tomatoes, scallions, cumin, turmeric and coriander. Simmer for 10-15 minutes, or until rice is tender and chicken is cooked through.
5. Remove chicken from the soup. Shred or chop the meat, discarding any bones or cartilage. Using a potato ricer, gently mash the potato and rice so the soup becomes thickened. Return the shredded chicken to the soup, stir thoroughly, then remove from heat.
6. Ladle into bowls and top with parsley and a sprinkle of sumac. Serve with lemon wedges.

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 GF Quicker Chicken Stew

Stew is a difficult dish to define, but generally it is some combination of vegetables and/or meat in some kind of liquid, long-simmered over low heat. Often there isn’t a a clear difference between what is soup and what is stew. However to most Americans, stew is meat and/or vegetables in a gravy-like cooking liquid thickened with flour or potatoes. Long, slow cooking helps tenderize otherwise less palatable cuts of meat and concentrates flavors.

You can achieve a similar depth of flavor in a shorter-cooking stew using better quality meats and some clever flavoring agents. In this case Dijon mustard, wine and thyme add a deliciously complex flavor in a short amount of time. (Don’t worry, It doesn’t taste mustard-y.) With a few minutes of chopping and just 30 minutes on the stove, this stew is quick enough for a weeknight dinner.

It’s worth mentioning that sweet rice flour works a bit differently than all-purpose flour in my experience. Be sure to add the full amount of sweet rice flour when called for. All-purpose wheat flour can be mixed with cool water and added to recipes later, but sweet rice flour will not thicken that way. Additionally stews thickened with sweet rice flour will become less thick upon cooling.

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Makes ~4 servings.

Ingredients

• 1 pound skinless, boneless chicken thighs, cut into bite-sized pieces
• 3-4 Yukon gold potatoes, 1” dice
• 2 medium carrots, peeled and sliced into 1/4” coins
• 2 tbsp garlic-infused olive oil
• 1 cup leeks, sliced (green parts only)
• 1/3 cup sweet rice flour
• 1/4 teaspoon salt
• 1/2 teaspoon black pepper
• 1 tsp thyme
• 2 tablespoons Dijon mustard
• 1 bay leaf
• 1/2 cup cooking white wine
• 3 cups prepared low FODMAP chicken broth
• 1 cup water

Instructions

1. Heat a large pot over medium-high heat then add 2 tbsp garlic infused olive oil. Add leeks and chicken then sauté 3 minutes. Season with salt and black pepper. Sprinkle the sweet rice flour over the chicken and leeks, stir, and cook for another 3 minutes.
2. Add wine to pan and deglaze, scraping pan to loosen browned bits. Add broth, water, thyme and mustard to pot and bring to a boil.
3. Reduce heat and add potatoes and carrots. Simmer for 20 minutes or until vegetables are tender. Stir often to prevent sticking. Portion into bowls and serve hot.

Low FODMAP Baked Hotdog Hash

When I was little, my grandmother often made this humble dish for me on the stovetop in a big cast iron skillet. Sometimes I still make it that way for myself. However I’ve adapted it to the oven for those nights when you just aren’t interested in standing in front of the stove.

Low FODMAP hot dogs are out there. It may take a little research and experimentation to find a brand that works for you. Luckily the folks over at FODMAP Everyday have written a guide to low FODMAP hotdogs.

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Makes 2 servings.

Ingredients

• 2 low FODMAP hotdogs, sliced
• 2-3 med Yukon gold potatoes, 1” dice
• 1 large carrot, peeled and cut into coins
• 3 scallions, chopped (green parts only)
• 1-2 tbsp garlic-infused olive oil
• sea salt
• black pepper

Instructions

1. Preheat oven to 400F. Combine hot dogs, potatoes, carrots and scallions in a glass baking dish. Season with a few cracks of freshly ground black pepper and few pinches of sea salt. Drizzle the oil over everything and gently toss together until coated.
2. Bake for 45-60 minutes until potatoes are desired tenderness. Give things a stir at about 15 minutes to prevent sticking. Remove from oven and serve hot.

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.