Low-FODMAP Gluten-free Gorditas
It's been a hot minute since I've posted on Ye Olde Blogge because I was able to find a medication that controls my medical nonsense, and my gut problems are in remission. But as I was cooking dinner tonight, I realized that this recipe could be easily made to be FODMAP-friendly. So here I am again! Without further ado, the recipe:
Low-FODMAP Gluten-free Gorditas
5 c masa harina (corn flour, not corn meal)
3 1/2 c room temperature water
3/4 c shredded yellow cheese like cojack or cheddar
1 russet potato, cut into 1/4 in pieces
1 tsp both salt & black pepper
3 green onions, the green part only, chopped fine
1 tomato, cored and copped fine
shredded cheese and iceberg lettuce for serving
Line a rimmed baking sheet with parchment. Mix together corn flour and salt, then add water and shredded cheese. Knead with your hands until the dough has the texture of play-doh. Divide dough into 1/2 c portions, which should result in 12 dough balls. Roll the potions into a slightly smashed ball.
Place the dough on one side of a silicon mat, and then fold the mat over so the dough is both covered and sitting on the silicon. (If you don't have a mat, you can sub with plastic bag that you've cut the sides off so you have a long piece of plastic that can be folded.) Taking a clear dish with a flat bottom, smash the dough ball until it's about 3/8 in thick and 4 in wide. Smooth the edges that crack, and lay on the parchment. When you've filled the pan, cover with another sheet of parchment, and fill that. (Cover with a wet towel to keep from drying out if you don't cook right away.)
Image description: A clear glass bowl smashing down dough that's inside a folded silicon mat.
Line another rimmed backing dish with a couple layers of paper towels, and then set a mesh rack over the paper. Either bust out your deep fryer or fill a cast iron pan or a Dutch oven with about a quart of oil. Deep fry for 5 minutes, or fry 5 minutes a side, and then lay on the mesh rack over the paper towels.
Image description: A clear glass bowl smashing down on a dough ball that's inside a folded silicon mat.
Cook potato, ground beef, and salt & pepper in a skillet over medium-high heat until both begin to brown, 6 to 8 minutes. Add scallion greens and diced tomatoes and cook until softened, about 5 minutes. Add cumin and cook until fragrant, about a minute.
Stir in the gluten-free flour until well mixed, then pour in the water. Cook until slightly thickened, a couple minutes or so.
Bringing it all together:
Slice almost all the way around the fried round from the sides, so you end up with something like a pocket in a pita. Stuff with the filling, cheese, shredded lettuce, or whatever amuses you.
As far as FODMAP content goes, probably the biggest concern is the masa harina. Corn flour is gluten-free, which rules, but there's something in it that isn't FODMAP past servings of 2/3 cup. One gordita has about 1/2 cup masa harina in it, so you can do the math from there. Tomatoes can also be a problem, but they're so minimal, I wouldn't worry about it unless you have a thing with nightshade or whatever.
So this ended up really freaking tasty. In fact, the gorditas ended up being well better than expected; I absolutely did not trust that those dough balls would fry up to something coherent enough to make a pocket bread. I promise it'll work. Oh, also? I just realized the Spanish rice I made -- which is pictured in the header -- is low-FODMAP too. Maybe I'll write that up tomorrow.
Obligatory Disclaimer: I am no dietician. I'm doing my best to minimize FODMAPs in my diet, but it's possible for me to be misinformed or mistaken about various ingredients.