Low-FODMAP Fire-Roasted American Chop Suey

Patsy Catsos, MS, RDN, LD

Medically reviewed by

Richard Fogoros, MD

Updated on September 20, 2019

(16 ratings)

Total Time: 60 min

Prep Time: 10 min

Cook Time: 50 min

Servings: 8 (1 1/2 cups each)

Nutrition Highlights (per serving)

345 calories

10g fat

46g carbs

19g protein

Show Nutrition Label

Nutrition Facts
Servings: 8 (1 1/2 cups each)
Amount per serving
Calories	345
% Daily Value*
Total Fat 10g	13%
Saturated Fat 3g	15%
Cholesterol 35mg	12%
Sodium 522mg	23%
Total Carbohydrate 46g	17%
Dietary Fiber 6g	21%
Total Sugars 7g
Includes 2g Added Sugars	4%
Protein 19g
Vitamin D 0mcg	0%
Calcium 78mg	6%
Iron 4mg	22%
Potassium 612mg	13%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Maine cooks claim American chop suey as their very own traditional comfort food, but its origin is debatable. Perhaps it is really a French-Canadian creation, since this dish is also a favorite in Northern New York near the Canadian border, where it goes by the name “goulash.”

This version is as comforting as ever. To reduce the FODMAPs in the sauce, we used garlic infused oil and scallion greens instead of the usual garlic and onions. We also used low-FODMAP macaroni instead of regular macaroni—see the cooking and serving tips below for purchasing advice on that.

Ingredients

1 pound lean ground beef
2 tablespoons garlic-infused olive oil
6 scallions, green part only, thinly sliced
1 medium green bell pepper, seeded, chopped
1 28-ounce can diced tomatoes, undrained
1 14.5-ounce can diced tomatoes, undrained
2 tablespoons tomato paste
2 teaspoons Worcestershire sauce
1 teaspoon salt
1 tablespoon dried basil
1 tablespoon dried oregano
1/2 teaspoon crushed red pepper flakes (optional)
1 tablespoon sugar
12 ounces uncooked low-FODMAP macaroni

Preparation

In a large, heavy saucepan or stockpot, sauté the ground beef for 8 to 10 minutes over medium heat, breaking it up into small pieces with a spatula, until browned. Drain excess fat if necessary.
Add the oil, scallion greens, and pepper; sauté until vegetables are tender, about 10 minutes.
Add the tomatoes, tomato paste, Worcestershire sauce, salt, basil, oregano, red pepper flakes, and sugar. Cover the pot and bring the sauce to a boil over medium-high heat; reduce heat and simmer for approximately 30 minutes.
Cook and drain the macaroni according to the manufacturer's suggestions. Immediately before serving, stir the sauce and the cooked macaroni together. Divide into serving bowls and top with grated Parmesan cheese, if desired.

Ingredient Variations and Substitutions

Ground turkey can be used instead of ground beef for a lower-fat version of this recipe.

Cooking and Serving Tips

Although a low-FODMAP diet needn't be gluten-free, gluten-free pastas are usually low in FODMAPs because they are made without wheat. Our favorite low-FODMAP pastas are blends of corn and quinoa, or rice, corn, and quinoa. Read the ingredients closely to make sure that potentially high FODMAP ingredients such as peas or beans have not been added.

The meat sauce can be made ahead of time, and reheated just before adding the cooked macaroni.

The flavor profile of the sauce benefits from using fire-roasted organic canned tomato products if you can find them. This versatile sauce can be used with or without meat in a variety of ways, in any recipe that would normally call for jarred spaghetti sauce.

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