Southwestern cuisine lovers unite! This burrito is low FODMAP, gluten-free, dairy-free and packed with juicy ribeye. It is from Calm Tummy, Happy Heart, by Amy Laura, a book that showcases southwestern foods – and is the first book from the U.S. with recipes certified low FODMAP by Monash University.
From author Amy Laura: “The beauty of this burrito is that it’s packed with flavor from the pan-seared ribeye, then the warmth of the steak steams the tangy slaw filling once everything is all rolled up in the gluten-free tortilla. In place of garlic, steps are included to make garlic-infused canola oil, as the FODMAP in garlic will not leach into oil once the garlic bits have been removed. Then you have an aromatic oil for cooking the steak and potatoes.”
Be sure to also see her recipe for Low FODMAP Todos Mis Mananas Para Ti Cake.
Read our interview with Amy HERE to learn about her IBS story and how she came to write this book for all you chile lovers.
Low FODMAP Rayado Ribeye Burritos with Potato and Fiesta Slaw Filling
The beauty of this burrito is that it’s packed with flavor from the pan-seared ribeye, then the warmth of the steak steams the tangy slaw filling once everything is all rolled up in the gluten-free tortilla. In place of garlic, steps are included to make garlic-infused canola oil, as the FODMAP in garlic will not leach into oil once the garlic bits have been removed. Then you have an aromatic oil for cooking the steak and potatoes.
- 1 large handful (40 g) shredded green cabbage
- 1/4 (50 g) fresh red bell pepper, stemmed and seeds removed
- 1/2 (35 g) carrot, peeled
- 1/4 cup (4 g) medium packed fresh cilantro, mostly leaves, minced, plus more leaves for garnish
- 3 scallions, green parts only, sliced thin
- Juice of ½ lime
- 2 teaspoons (9 g) mayonnaise containing no onion or garlic
- 2 teaspoons (10 ml) red wine vinegar
- 1/2 teaspoon maple syrup
- 1/4 teaspoon (1.25 g) fine sea salt
RIBEYE & POTATO INGREDIENTS
- 1/2 teaspoon (1 g) pure chipotle powder
- 1/2 teaspoon 1 g pure mild red chile powder, (containing no onion or garlic, the ingredients should list only: red chile. On the Monash App this is called Chilli (chili) red, powdered)
- 1/2 teaspoon (1 g) ground cumin
- 1/2 teaspoon (2.5 g) fine sea salt
- 1/4 teaspoon (.5 g) fresh ground black pepper
- 1 medium to large (365 g ribeye steak, with nice marbling and not too many large fat pockets, room temperature
- 3 tablespoons (45 ml) canola oil, plus more as needed
- 2 garlic cloves, sliced into 4 pieces each
- 1 small (140 g) russet potato, peeled, quartered and small diced
- 2, 9- inch 23 cm (50 g each) low FODMAP gluten-free burrito tortilla wraps, (see Tips)
Slaw: Fit your food processor with the shredding/grating disk. Cut the cabbage, bell pepper and carrot into pieces that will fit through the top feed tube. Turn the processor on and feed the cabbage, pepper and carrot through with the food pusher to shred. Use a spatula to scrape the vegetables into a mixing bowl. Add the remaining slaw ingredients, mix well and set aside.
Ribeye: Mix the chipotle powder, red chile powder, cumin, salt and pepper in a small bowl. Place the ribeye on a plate or cutting board and sprinkle both sides to coat evenly with the rub.
Pour 3 tablespoons (45 ml) canola oil into a medium sized nonstick skillet over medium heat. Add the garlic pieces and sauté until they are just light brown. Overcooking to dark brown will result in a bitter flavor. Pour the oil through a fine mesh metal strainer into a heatproof measuring cup. Discard the garlic.
Pour 2 tablespoons garlic oil back into the skillet over medium high heat. Add the steak and cook to desired doneness. I prefer medium well for burritos, cooking each side for 6 minutes, adding a bit more plain canola oil if needed. Tent with foil to avoid splatters. Move the steak to a plate and cover with foil to rest.
Reserve the pan drippings to cook the diced potato.
Potato: Although you’ve reserved the pan drippings, the skillet may be coated with charred bits that are too blackened, in which case wipe out the pan and add 1 tablespoon (15 ml) garlic oil.
Bring the drippings/oil to medium high heat. Spoon the diced potato into the pan. Cook, covered loosely with foil for 2 minutes. Flip with a spatula and cook another minute or until the potatoes are tender. Remove from heat.
Assembly: Now that the ribeye has rested, chop it into small pieces, removing and discarding any large bits of fat.
Store-bought low FODMAP gluten-free burrito wraps can be a little dry and may crack when you roll them. By slightly heating them just before you assemble, they will roll nicely without breaking.
Wipe the cooled medium skillet with a paper towel to clean. Bring to medium heat. Add one of the wraps to the dry non-oiled pan and let it toast for 1 minute. Flip and toast for 30 seconds to 1 minute or until it feels pliable to the touch.
Place the wrap on a cutting board or plate. Spoon half of the steak bits onto one edge of the wrap closest to you. Spoon half of the slaw over the steak, then half of the potatoes and get ready to roll! Firmly and carefully roll the wrap away from you, about half way. Tuck in the sides and continue to roll into a burrito. Place it seam side down on the work surface; repeat with the second burrito.
Heat the skillet over medium high heat. Add 1 tablespoon (15 ml) canola oil. Place both burritos in the pan seam side down and immediately roll them all the way around to coat all sides with the oil. Cook for 1 minute seam side down and check for a deep golden brown sear. Flip and cook the other side for 1 minute to golden brown.
To Plate: Cut in half on the diagonal. Top with fresh cilantro. Serve right away for the best texture and temperature experience.
If you are able to tolerate dairy, layer in 2 tablespoons (14 g) shredded Monterey Jack or cheddar cheese to each burrito as you assemble. Per your tolerance, top with a dollop (15 g each) of conventional or lactose-free sour cream, or plain dairy-free, unsweetened coconut yogurt.
Pure chipotle powder brands vary in heat. Best to taste test before adding. If you are sensitive to heat, swap it with smoked paprika
Monash Notes: Although chiles (chillies) are generally low in FODMAPs, some people with IBS may be sensitive to the capsaicin they contain. Capsaicin is a natural compound that gives chiles their spicy quality. You may need to limit how much chile you eat if your IBS symptoms are triggered by spicy food.
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.