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.
4 servings
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.
Jolante
I made this recipe the other night and my 15 year old step daughter who HATES ginger ate it like there was no tomorrow and gave me the thumbs up to make it again! Absolutely delicious! The only thing I would change next time would be to thicken the sauce a little bit with cornstarch! Not sure if the is low in FODMAPS.
katescarlata
Corn starch would be okay on low FODMAP diet.
gdp
What sort of curry powder is ok? Don’t most have onion & garlic in them – or is the amount too small to cause issue?
katescarlata
You are absolutely right…many of the spice blends add garlic and onion–which I didn’t realize at first when I started creating low FODMAP recipes. Here is a link for a company that makes onion free blends. http://www.savoryspiceshop.com/blends/madras.html
BKE
Doesn’t most soy sauce contain wheat? Or is it such a small amount of wheat that we don’t need to be concerned unless we must also eat gluten free?
katescarlata
Yes, many soy sauces contain wheat but in very low amounts…so it’s okay. In fact, the Monash University researchers added 1/4 cup of wheat pretzels to their latest low FODMAP shopping list– this small amounts of wheat is considered okay and is on the tolerable limit.
…unless, you are on a gluten free diet which would eliminate any trace of wheat, barley and rye.
Michelle
I’ve always known broccoli to very fodmap Unfriendly. No?