I used to really enjoy beef & broccoli from our local Chinese takeout or beef in black bean sauce.
But again since being diagnosed, I avoid both dishes as they could contain hidden FODMAPs and can be cross-contaminated with gluten or even contain gluten from soy sauce.
I have successfully managed to adapt the beef and broccoli dish to be low FODMAP, gluten & dairy free. First I had to ensure the quantity of broccoli used was within the Monash app portion sizes, as large portions contain the polyol-sorbitol, 62g of broccoli contains moderate amounts of polyols.
As I had to limit the amount of broccoli in this recipe I needed to replace the gap with other vegetables, hence the name beef and mixed vegetables, original I know, as it is no longer solely contains broccoli.
I then had to remove all other sources of FODMAPs that traditionally the dish would contain such as onion, garlic etc. without removing too much of the flavour.
This dish is delicious and a great contribution to your 5 a day! I enjoyed this dish as part of my fake-away Chinese new year feast that I made for my partner and me, but you could equally enjoy this on its own with my simple egg fried rice!
Happy Chinese New Year!
BEEF & MIXED VEGETABLES
Course Dinner Cuisine Dairy free, Gluten free, Low FODMAP Prep Time 5 minutes Cook Time 10 minutes Total Time 15 minutes Calories 86 kcal
- 2 beef frying steaks cut into strips
- 100 g mixed pepper
- 120 g sugar snap peas/baby sweetcorn
- 120 g broccoli florets
- 1 tbsp gluten free soy sauce
- 1 pinch sugar
- 1 tsp Knorr Touch of Taste Beef stock*
- 1/4 tsp ground ginger
- 1 tbsp cold water
- 1 tsp easy chilli
- Prepare the vegetables.
- Heat a wok on med-high and stir fry the vegetables for 5 minutes.
- Add the peppers, beef strips, soy sauce, stock, ginger, chilli and water. Cook for a further 5 minutes or until the vegetables are soft and the beef is cooked to your liking.
* This recipe was produced using Knorr touch of taste stock which at the time was considered low FODMAP under NHS guidelines, please be aware that manufacturers change recipes so it is always best to check the ingredients before using. Accurate as of 8/2/16.