Friday, 13 May 2016

Low FODMAP Ground Beef Tortillas

By Alana Scott, low FODMAP cook from A Little Bit Yummy

Ground beef tortillas are the perfect way to get your family into the kitchen! Get your kids to help by assembling their own tortillas. Tasty ground beef is also a great way to sneak vegetables like kale and carrot into the meal. This is a light meal so if you think you need more food consider adding a side of homemade potato fries.


USA Buckwheat groats make a great replacement for high FODMAP beans, which are used in more traditional ground beef mixtures. These groats give the ground beef a lovely nutty hint of flavour. Corn tortillas have been tested and are low FODMAP – you can safely enjoy 2-3 tortillas per meal.




 
Ground Beef Tortillas
 
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Serves: 4

Prep time: 10 minutes


Cooking time: 30 minutes
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INGREDIENTS

Ground Beef Tortillas
  • 600g (21.2oz) premium ground beef (beef mince)
  • 1 tbsp garlic infused oil
  • 180g (6.3oz or 3 medium) carrots (grated)
  • 80g (2.8oz or 2 cups) fresh kale (finely shredded)
  • 400g (14oz) can of chopped/crushed tomatoes
  • 250ml low FODMAP beef stock
  • 2 tsp paprika
  • 1 tsp ground cumin
  • 1 tsp dried oregano
  • 2 tsp Worcestershire sauce
  • 40g (1.4oz or 1 cup) spring onion (green tips only)
  • 10g (0.35oz or 1/2 cup) fresh cilantro (fresh coriander)
  • 65g (2.3oz or 1/3 cup) buckwheat groats
  • Salt & pepper
  • 8 corn tortillas

Salad
  • 4 cups lettuce
  • 1 red bell pepper (capsicum)
  • 1 medium cucumber

Serving Suggestions
  • Low-fat grated cheese (cheddar, edam, mozzarella) 
  • Low-fat lactose free sour cream
  • Low-fat mayonnaise with garlic infused oil (1 tsp garlic oil to 60ml mayonnaise)

METHOD
           
1.      Prepare the vegetables. Grate the carrots and finely shred the kale. Finely chop the green spring onion tips. Roughly chop the fresh cilantro (coriander). Place the cilantro and spring onion tips to one side for later.
2.      Heat a large frypan over medium-high heat. Add the garlic infused oil. Fry the ground beef (mince) until brown. Then add the beef stock, canned tomatoes, kale, carrots, paprika, ground cumin, dried oregano, and Worcestershire sauce. Season generously with salt and pepper. Mix well. Reduce heat to medium-low and allow to simmer for 15 to 20 minutes.
3.      While the ground beef (mince) cooks, cook the buckwheat. Measure out the buckwheat groats and place in a small saucepan (make sure it has a lid). Add 2/3 cup (170ml) of cold water. Place over medium-high heat and bring to the boil. Then turn down the heat to medium-low, cover, and allow to simmer for 10 minutes. Check that the buckwheat is soft, then drain and rinse in warm water. Drain again.
4.      While the buckwheat and ground beef finish cooking, make the salad. Wash and shred the lettuce, deseed and dice the red bell pepper (capsicum), peel and thinly slice the cucumber.  Grate the cheese if using.
5.      Once the buckwheat is cooked, you can mix it through the ground beef mixture. Just before serving mix through the fresh cilantro (coriander) and the green spring onion tips. Season with more salt and pepper if needed.
6.      Warm the corn tortillas according to packet directions.

7.      Serve the ground beef in the tortillas with the salad. Add a serve of low FODMAP cheese, lactose free mayonnaise or garlic infused mayonnaise for extra flavour. Enjoy!

Low FODMAP Buying Tips: Make sure your beef stock does not include onion, garlic or other high FODMAP ingredients. Choose tortillas made from maize/corn flour not wheat flour.

Gluten Free Buying Tips: Make sure your dried spices and herbs, corn tortillas and the Worcestershire sauce are gluten free.

Nutritional Facts: This recipe is not only low FODMAP but a fantastic source of iron and calcium! 


NUTRITION INFORMATION per serve
Energy total
Protein

Carbohydrates
Fat total
         - Saturated
Sodium
Iron
Calcium
2755KJ
54g
40g
30g
12g
513mg
9mg
313mg

 

 

4 comments:

  1. I was wondering about the Worcestershire sauce. Doesn't it contain both onion and garlic?

    ReplyDelete
  2. Is cornflour FODMAP friendly? Also are the standard corn tacos FODMAP friendly?

    ReplyDelete
  3. Can you please tell me the difference between buckwheat kernels and buckwheat groats (US)? They have different ratings/ serving sizes in the app. Thanks

    ReplyDelete
  4. I would really like to know the difference between buckwheat kernels and buckwheat groats (US). I am an Australian living in the US and the ratings are different in the app. Thanks!

    ReplyDelete