Fody's Spicy Stuffed Peppers

Description of Fody's Spicy Stuffed Low FODMAP Peppers

Stuffed peppers are a classic comfort food, and there is no reason we can’t have a low FODMAP version. Red bell peppers have no FODMAPs. Green peppers do, but up to 52 g (about half a medium green bell pepper) is a safe low FODMAP serving size. Personally, I like the flavour and colour of sticking with red peppers for our low FODMAP recipe, and the Monash University serving size reflects their use. People ask us all the time, "Are yellow and orange peppers low FODMAP?" Red and yellow peppers have not been lab tested for FODMAPs, so no one knows their FODMAP content. Red and green cabbage contain different FODMAPs, as do yellow and white peaches, and as you have learned, red and green bell peppers even have a different FODMAP load. It would be pure conjecture to assume we know about yellow and orange bell peppers. If you are stable and in the Integration Phase of your low FODMAP diet, run their use by your RD and proceed accordingly. If you’re wondering whether bell peppers are low FODMAP, the notes above explain why red is a safe choice and how green can fit within a measured portion.

You can use any Fody low-FODMAP pasta sauce. We chose to go with Arrabbiata and added even more heat with pepper jack cheese. You can use any low-FODMAP cheese you like that melts well, such as all mozzarella or Monterey Jack. For a low FODMAP serving size, remember to stick with 40g or less. As you prep the filling, it’s common to ask if bell peppers are low FODMAP; rely on the serving guidance here to stay within recommended portions.

Fody's Spicy Stuffed Low FODMAP Peppers Ingredients

• 4 medium red bell peppers

• 2 ounces (55 g) shredded mozzarella

• 2 ounces (55 g) shredded Pepper Jack cheese

• 1 tablespoon Fody Garlic-Infused Olive Oil

• 2 tablespoons finely chopped scallion greens (only the scallion greens are low FODMAP)

• 1 medium carrot, trimmed, peeled, and grated

• 1-pound (455 g) lean ground beef (80% lean)

• 1 cup (200 g) cooked rice, white or brown

•  Kosher salt

• Freshly ground black pepper

• 1, 19.4-ounce (550 g) jar Fody Arrabbiata Low FODMAP Pasta Sauce

Directions for Fody's Spicy Stuffed Low FODMAP Peppers

• Heat oven to 350°F (180°C). Have ready an 8-inch (20 cm) square glass or ceramic baking pan.

• Cut the top off the peppers as close to the stem as possible. Remove seeds and membranes. Place peppers in a large pot with a steamer insert and 1-inch (2.5 cm) of water. Cover, bring to a boil, adjust the heat, and simmer for 3 minutes. (see tips). Remove from heat and then remove peppers from pot and place in an 8-inch (20 cm) square glass or ceramic baking pan. Toss low FODMAP cheeses together and set aside.

• Meanwhile, heat the Fody olive oil in a large skillet over medium heat. Add scallion greens and carrot, and sauté for a couple of minutes or until softened. Add beef, breaking it up, and cook, stirring often until beef is browned. Drain if necessary (I usually don’t). Stir in rice, season with salt and pepper, and then add 1 cup (240 ml) of the Fody pasta sauce. Heat over medium heat until hot. Stir in about one-quarter of the cheese (you can do this by eye).

• Stuff peppers with beef/rice mixture. Pour the remaining tomato sauce over the peppers.

• Cover tightly with foil. Bake 10 minutes. Uncover, sprinkle with remaining cheese, and bake about 10 minutes longer or until cheese melts. Serve immediately.

Tips

 I like steaming the peppers a bit first, as I think their texture improves. If you do not want to do the extra step, then try cooking them for 20 minutes before removing the foil and adding the cheese. It won’t be the same, but it can save a step. If you’re still unsure and keep wondering if bell peppers are low FODMAP for your personal tolerances, test small portions and track how you feel, then adjust within the guidance above.

About the Chef

Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.

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