Low FODMAP Grilled Rib Eye with Smoked Salt and Charred Vegetables
Want to make a kick-ass grilled steak that just happens to be low FODMAP? This Low FODMAP Grilled Rib Eye with Smoked Salt and Charred Vegetables will please all your meat lovers, whether they are following the diet or not.
Which also makes this the perfect entertaining recipe. I give you cooking options, so even if your outdoor get-together gets washed out, you can still make the dish.
Grill Outdoors – Or Indoors
The first time I made this was indoors on a cast-iron pan and it was fabulous. Taking it outside to a propane or hardwood charcoal grill raised it to a whole other level with an enhanced smoky quality.
Our Low FODMAP Grilled Rib Eye with Smoked Salt and Charred Vegetables is versatile, and delicious any which way.
It begins with the best meat you can afford. Just as with any cooking, when you begin with high quality ingredients, your low FODMAP dishes are going to taste the best they can be.
Grilled Rib Eye, Strip Steak…
I used a rib eye for the images here, but that’s mostly because that’s what was on sale. I have also made this with strip steak. You could try London broil, but being much leaner, you will have a less lush result.
Bring the meat to room temperature before cooking for best results. And don’t be shy about the heat! You want a hot pan or fire to get a good char on the meat and the vegetables.
And Speaking Of Vegetables
If you are grilling outside, depending on the arrangement of your grill grates, you might be able to grill the vegetables directly on the grill without losing half of them to the coals or you can use a grill basket made just for vegetables.
If you grill vegetables a lot, a grill basket is worth the money. We love this one for its sturdiness and ease of use.
Let’s Talk Squash
Yellow Patty Pan Squash, Zucchini and yellow Summer Squash are all varieties of Cucurbita pepo. The genus is Curcurbita, of which varieties of winter squash and pumpkin are also members.
The morphological differences within the species C. pepo are so vast, that its various subspecies and cultivars have on occasion been misidentified as totally separate species. It is thought that these vast differences are partially due to the widespread geographic distribution of the genus.
Not All Squash Test for FODMAPs the Same
Curiously, in lab testing, no FODMAPs were detected in patty pan squash, yet zucchini has a low FODMAP serving of 65 g, veering into Moderate FODMAP territory at 75 g. Japanese pumpkin, also called Kabocha, has no detected FODMAPs, yet butternut squash has a 45 g low FODMAP serving recommended.
Yellow summer squash has been lab tested by FODMAP Friendly and has a low FODMAP serving size of 100g. Of course how well YOU tolerate it is what counts.
If you do well with it, be sure to also check out our Grilled Vegetables.
Whether you want to make Grilled Rib Eye, or a platter full of vegetables, we have the low FODMAP recipes for you!
Let’s Get Smoky
There are many ways to incorporate a smoky flavor to food. Cooking over hardwood charcoal is a very direct way, and this steak will be exemplary if you go this route.
But there are ingredients that can add a smoky flavor and smoked salt is a perfect example.
We love Maldon smoked salt not only for its smoky flavor, but also for its robust crunchy texture, as it has a very large flake. (You can see it in the small black wooden bowl in the images). It adds a little something extra in this dish.
If you do not want to make a special purchase, simply use another large flake salt for crunch and flavor.
The smoked paprika will add additional smoky flavor.
Low FODMAP Grilled Rib Eye with Smoked Salt and Charred Vegetables
Need a grilled steak recipe that will work for all meat lovers? FODMAPers are not? This one is it:)
Ingredients:
- 12 to 16- ounce (340 g to 455 g) rib eye
- 3 tablespoons Garlic-Infused Oil, made with olive oil, or purchased equivalent, divided
- Maldon smoked salt, large flake salt or kosher salt
- Freshly ground black pepper
- Smoked paprika
- 1 red bell pepper, cored, cut into strips
- 1 medium yellow summer squash, trimmed, cut into thick rounds, crosswise
- 6 scallions, green parts only
Preparation:
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Prepare a medium hot grill, propane or hardwood charcoal, or preheat a grill pan indoors. If grilling outdoors, brush (your cleagrates with a little vegetable oil. (And prepare your grill basket, if using).
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Meanwhile, use your fingers to coat the steak on both sides with about 1 tablespoon of the oil, then season with salt, pepper and smoked paprika.
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Toss the bell pepper, squash and scallions in a bowl with remaining oil and season with salt and pepper.
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Cook steak to your desired level of doneness, flipping once and allowing a nice deep char to develop on the broad sides. Let rest 5 minutes before slicing.
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Cook vegetables until crisp tender, turning often to allow a char to develop, but taking care not to burn.
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Serve steak and vegetables immediately, or serve at warm room temperature.
Notes:
Tips
- The smoked salt is not necessary but adds tremendous flavor and crunch to this dish. It is a little pricey, but a container can literally last years if kept dry. Why not pick some up? Low FODMAP food can be as elegant and interesting and any!
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
