Not everyone can tolerate even small amounts of broccoli and beef with IBS, but many can, so if you are one of the lucky ones, give this recipe a try. If you have a particularly sensitive tummy, substitute fish, shrimp or chicken for the beef and spinach for the broccoli (just add it at the end of cooking so it is perfectly wilted and not overcooked)
Aromatic curry and fragrant ginger infuse the beef in this tasty dish. Stick with the portion size as broccoli portion should be no more than ½ cup.
Serving size: 4 oz. beef plus 1/2 cup broccolini
1 lb. flank steak, cut across the grain into 1/4- to 1/2-in. strips
1 TB. Peanut oil
2 large garlic clove, cut in half (just to infuse oil, not consumed)
1 TB. Fresh ginger, minced
1 tsp. curry powder (use onion and garlic free version) Click here for onion free variety that you can purchase though I have not used this company yet myself: disclaimer!
2 TB. Reduced-sodium tamari or soy sauce
2 cups broccolini (baby broccoli) chopped cut into bite-size pieces
1. In a large, nonstick skillet over medium-high heat, combine flank steak, peanut oil and garlic. Stir to prevent the garlic from burning, remove garlic after a minute to infuse some flavor. Cook, stirring often, for 6 to 8 minutes or until steak is browned.
2. Stir in ginger, curry powder, and tamari. Reduce heat to medium-low. Add ½ cup water and toss in broccolini florets, cover, and cook, stirring occasionally, for 2-3 minutes or until broccoli is desired tenderness.
3. Remove from heat and serve with your favorite rice dish.