Low-FODMAP One-Pan Beef and Cheese Macaroni; Gluten-free

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While cooking and baking is my passion, Some days I need an easy, filling and delicious meal that my whole family will enjoy.  Something healthy and hearty.  That can be made in one pan.

Simple.

Good.

Here you have it!  This is a low-FODMAP One-Pan meal for Beef and Cheese Macaroni that is so easy and satisfying.  Your family will ask for this meal again and again.  You will love that it has no fancy ingredients, is gluten-free AND IBS-friendly.  Plus it is ready in just 30 minutes!

FODMAP facts: While onion and garlic are definite no-no’s on the low-FODMAP diet, infused oils are the best way to impart those flavors in a tummy safe manner.  The FODMAPs are NOT soluble in oil, so if the oil is properly filtered, then only the flavor of the onion and garlic remain.  However, FODMAPs ARE water soluble (in a broth or sauce).  Do not use onion or garlic in cooking a soup and then remove the onion or garlic.  The FODMAPs will still be in the broth and make you sick!  Check out other tips in my low-FODMAP Happy Gut Guide.

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Or check out over 300 more low-FODMAP recipes on the blog!

Be healthy and happy,

Rachel Pauls, MD


Low-FODMAP One-Pan Beef and Cheese Macaroni; Gluten-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 10

Prep time: 5M

Cook time: 25M

Total time: 30M

Equipment: Deep 12 inch skillet or Dutch Oven

Ingredients

  • 2 pounds lean or extra lean ground beef
  • 1 tablespoon garlic infused olive oil (for tips on shopping for these oils, see my low-FODMAP recipe swap blog)
    • *Infused oils with garlic and onion are a low-FODMAP way to enjoy your favorite flavors.  Since FODMAPs are water soluble and NOT fat soluble, the actual carbohydrates are not left behind in the oil.  See my low-FODMAP Top 11 Tips and Tricks for other fun facts!
  • 1 cup chopped red bell pepper
    • Red pepper is a FODMAP free food!  Enjoy at whim, as long as you tolerate the spicy flavor.
  • 1 cup chopped peeled carrots
    • Carrots are a FODMAP free food!  Enjoy at whim
  • 2 tbsp fresh basil or 1 tsp dried basil (plus additional for garnish)
  • 2 teaspoons dried oregano
  • 1 & 1/2 cans (each can is 28 ounces, so you should have 42 ounces total for this recipe) organic crushed or diced tomatoes in juice, no added onion or garlic
    • 4.2 ounces of canned tomatoes is one low-FODMAP serving
  • 1/2 cup water
  • 1 cup low-FODMAP Beef Broth or Chicken Broth (try my low-FODMAP Happy Soup for an easy soup base)
  • 1 tablespoon Worcestershire sauce
  • 2 teaspoons low-FODMAP Happy Spices Taco Seasoning
    • Can also substitute ancho chili powder (ensure no added onion, garlic in your blend)
  • Kosher salt and freshly ground pepper to taste
  • 3/4 pound dried elbow macaroni; gluten-free and low-FODMAP ingredients (see my low-FODMAP Grocery Shopping blog for recommended brands)
  • 2 cups (8 ounces) grated cheddar cheese (ensure no added onion or garlic if purchasing a cheese blend)
    • About 1/3 – 1/2 cup (40 g cheese) is one low-FODMAP serving, as cheese is naturally low in carbohydrates and lactose!

Directions

  • Heat a very large skillet or Dutch Oven over medium high heat and brown the beef, stirring until no pink remains, about 5 minutes
  • Drain the beef and set aside
  • Wipe out the skillet, heat the infused oil over medium heat
  • Add the red pepper and carrots and sauté until almost tender, about 5 minutes
  • Add the ground beef back to the skillet, as well as the basil, oregano, tomatoes with their juice, water, beef base, Worcestershire sauce, and Happy Spices low-FODMAP taco seasoning
  • Season with salt and pepper, turn the heat to high, and bring to a simmer
  • Add the gluten-free macaroni, stir and cover
  • Lower the heat to medium and simmer covered, stirring occasionally, until the pasta is tender but still firm (al-dente), and most of the liquid is absorbed, about 8 to 10 minutes
  • Taste and season again with more salt and pepper to taste
  • Sprinkle the cheese over the mixture, then cover until the cheese is melted
  • Serve immediately

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Comments Rating 4 (6 reviews)

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