Carne Asada with Rice
Citrus-marinated flank steak with charred grill marks, sliced thin against the grain and served over white rice. The acid marinade tenderizes the meat while keeping this low-FODMAP and well-suited for remission—many of us find lean beef easier to tolerate when we're feeling stable.
Carne Asada with Rice
Citrus-marinated flank steak with charred grill marks, sliced thin against the grain and served over white rice. The acid marinade tenderizes the meat while keeping this low-FODMAP and well-suited for remission—many of us find lean beef easier to tolerate when we're feeling stable.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Carne Asada
Rice
Instructions
Whisk together lime juice, orange juice, garlic-infused oil, cumin, oregano, salt, and pepper in a shallow dish until combined.
Equipment: shallow dish, whiskPlace steak in the marinade and turn to coat both sides. Cover and refrigerate for 2-4 hours, turning once halfway through. The citrus acids help break down tough muscle fibers, making the meat easier to chew and digest.
Tip: 2 hours minimum for tenderness, up to overnight for deeper flavorAbout 30 minutes before cooking, start the rice. Rinse rice under cold water until the water runs clear. Combine rice, water, salt, and butter in a medium saucepan and bring to a boil over high heat.
Equipment: medium saucepanReduce heat to low, cover tightly, and simmer for 18 minutes without lifting the lid.
Tip: Do not lift the lid—trapped steam is essential for properly cooked riceRemove rice from heat and let stand covered for 5 minutes to steam and fluff.
Meanwhile, remove steak from marinade and pat completely dry with paper towels.
Equipment: paper towelsTip: Dry meat is key for achieving good browning and charHeat a grill or cast iron pan over high heat until very hot, about 3-4 minutes. The pan should be almost smoking.
high heatEquipment: grill or cast iron panCook steak for 4-5 minutes per side without moving it, until nicely charred and internal temperature reaches 145°F (63°C) for medium doneness.
145°F (63°C)Transfer steak to a cutting board and let rest for 10 minutes.
Tip: Resting allows juices to redistribute for a more tender resultSlice steak thinly against the grain at a slight angle. Cutting against the grain shortens the muscle fibers, making each bite significantly easier to chew and digest.
Equipment: sharp knifeTip: Look for the direction of muscle fibers and slice perpendicular to themFluff the rice with a fork and divide between four plates. Top each portion with sliced steak and garnish with fresh cilantro.
Equipment: fork
Notes
Storage
Refrigerate cooked steak and rice separately in airtight containers for up to 3 days. Rice stores best in a shallow container and can be refrigerated within 2 hours of cooking. Reheat steak gently in a 300°F (150°C) oven or covered in the microwave to prevent drying.
Dairy-free option
Use olive oil instead of butter in the rice—equally gentle on the gut and adds healthy monounsaturated fats.
Cut selection
Flank steak is leaner and easier to digest than fattier cuts like ribeye. Skirt steak has more fat and flavor but may be harder to tolerate during sensitive periods. Both benefit from slicing thin against the grain.
SCD alternative
White rice is not permitted on the Specific Carbohydrate Diet. Substitute with well-cooked, mashed butternut squash (monitor portion size—amber at 70g per Monash) or cauliflower rice for an SCD-legal version.
Indoor cooking
A cast iron pan works nearly as well as a grill. Heat it until almost smoking before adding the steak for good charring.
Make-ahead
Cook rice up to 3 days ahead and refrigerate. Marinate the steak overnight for maximum tenderness and flavor.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
