Low-FODMAP Fire-Roasted American Chop Suey

Updated September 15, 2017
Low-FODMAP Chop Suey Recipe
Patsy Catsos, MS, RDN, LD

Nutrition Highlights (per serving)

Calories 345
Fat 10g
Carbs 46g
Protein 19g
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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.
Total Time 60 min
Prep 10 min, Cook 50 min
Servings 8 (1 1/2 cups each)

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

  1. 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.
  2. Add the oil, scallion greens, and pepper; sauté until vegetables are tender, about 10 minutes.
  3. 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.
  1. 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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