Tanya's Chili (Low FODMAP version)

  It's a variation of a Rachel Ray recipe and what David and I like. I'm glad you liked it, Here it is, enjoy it.

1. 🌶️ Low FODMAP Spicy Ground Meat Chili (Rachel Ray–Inspired)

   Servings: 6
   Prep Time: 10 minutes
   Cook Time: 25 minutes
   Dietary Info: Low FODMAP • Gluten-Free • High Protein

   ---

   🧂 Ingredients

   Protein

   • 2 lbs (900 g) ground pork, sirloin, or chicken (pork gives the richest flavor)

   Vegetables

   • ❌ ½ onion → Replace with:

     • 3 tbsp green tops of scallions or chives, finely chopped

   • ❌ 4–6 cloves garlic → Replace with:

     • 2 tbsp garlic-infused olive oil (use oil only, no garlic pieces — FODMAPs aren’t soluble in oil)

   Sauce Base

   • 1 can (14.5 oz / 400 g) diced tomatoes (no added onion/garlic)

   • 1 can (8 oz / 225 g) tomato sauce (plain, low FODMAP)

   • 1 can (15 oz / 425 g) canned lentils or canned black beans, drained and rinsed very well
     (Canned beans are low FODMAP up to ½ cup per serving — draining and rinsing removes excess FODMAPs.)

   Seasonings

   • 1 tbsp Worcestershire sauce, FODMAP-friendly brand (Lea & Perrins in the U.S. is safe)

   • 2 tbsp chili powder blend (ensure no onion/garlic powder; Fody brand or homemade is best)

   • 1 tbsp ground cumin

   • 1–2 tsp cayenne pepper, to taste (use less for milder spice)

   • 1 tsp smoked paprika (optional, adds depth)

   • Salt and pepper, to taste

   ---

   👩‍🍳 Directions

   1. Brown the meat:
      Heat 1 tbsp garlic-infused olive oil in a large skillet or Dutch oven over medium heat.
      Add ground meat and cook, breaking up with a spatula, until browned (about 6–8 minutes). Drain excess fat if needed.

   2. Add aromatics:
      Stir in scallion greens or chives, cooking for 1–2 minutes to soften slightly.

   3. Season:
      Add Worcestershire sauce, chili powder, cumin, cayenne, and paprika. Stir until fragrant (about 1 minute).

   4. Add tomatoes & beans:
      Stir in diced tomatoes, tomato sauce, and rinsed beans/lentils.
      Mix well to combine.

   5. Simmer:
      Reduce heat to low and simmer 10–15 minutes, stirring occasionally.
      Add a splash of water or broth if it thickens too much.

   6. Taste & serve:
      Adjust seasoning — add more salt, lime juice, or chili to taste.
      Serve hot!

   ---

   🍽️ Serving Ideas (Low FODMAP–Friendly)

   • Serve with jalapeño corn bread made with cornmeal and lactose-free milk (no wheat flour or onion).

   • Top with:

     • Lactose-free cheddar or Monterey Jack cheese

     • Chopped cilantro

     • Green scallion tops

     • Lime wedge

   ---

   ✅ FODMAP Notes

   Original Ingredient	Low FODMAP Alternative
   Onion	Green tops of scallions or chives
   Garlic	Garlic-infused olive oil
   Beans	Canned, drained, and rinsed lentils or black beans (limit to ½ cup per serving)
   Chili powder	Ensure onion/garlic-free
   Worcestershire sauce	Lea & Perrins (U.S. version) is low FODMAP

   ---

   ⚖️ Portion Size

   • 1 serving = 1 cup (about 250 g) keeps FODMAP load low

   • Each serving provides balanced protein, fiber, and spice without triggers

   ---

   🧾 Nutrition (approx. per serving)

   • Calories: ~350

   • Protein: 28 g

   • Fat: 18 g

   • Carbs: 15 g

   • Fiber: 4 g

   • FODMAP rating: ✅ Low (safe serving size)

Enjoy your meal!