Low-FODMAP Beef Stir-Fry: Quick, Flavorful, and Gut-Friendly

This low-FODMAP beef stir-fry is packed with flavor, featuring tender beef and fresh vegetables in a savory sauce. It’s a quick, gut-friendly meal that’s perfect for busy evenings.

• Total Time: 25 minutes
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Servings: 4

Ingredients

For the Stir-Fry:

1. 500 g beef sirloin or flank steak (thinly sliced)
2. 2 tbsp garlic-infused olive oil (FODMAP-friendly)
3. 1 cup red bell pepper (sliced)
4. 1 cup green beans (trimmed)
5. 1 cup zucchini (sliced into half-moons)
6. 2 tbsp sesame seeds (optional, for garnish)

For the Sauce:

1. 1/4 cup low-sodium soy sauce or tamari (FODMAP-friendly)
2. 1 tbsp rice vinegar
3. 1 tbsp sesame oil
4. 1 tsp grated ginger (optional)
5. 1 tsp cornstarch (dissolved in 2 tbsp water)
6. 1 tsp maple syrup (optional, for sweetness)

Step-by-Step Instructions

1. Prepare the Sauce:
   In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, grated ginger (if using), cornstarch slurry, and maple syrup. Set aside.
2. Cook the Beef:
   Heat 1 tablespoon of garlic-infused olive oil in a large skillet or wok over high heat. Add the sliced beef and stir-fry for 3-4 minutes until browned. Remove from the skillet and set aside.
3. Sauté the Vegetables:
   Add the remaining 1 tablespoon of garlic-infused olive oil to the skillet. Add the red bell pepper, green beans, and zucchini. Stir-fry for 5-6 minutes until tender-crisp.
4. Combine:
   Return the cooked beef to the skillet. Pour the sauce over the beef and vegetables, tossing to coat. Cook for another 2-3 minutes until the sauce thickens slightly.
5. Serve:
   Serve the stir-fry warm, garnished with sesame seeds if desired. Pair with steamed rice or quinoa for a complete meal.

Nutritional Information (per serving)

• Calories: 310
• Protein: 28 g
• Fat: 14 g
• Carbohydrates: 15 g
• Fiber: 3 g
• Sugar: 3 g

Vitamins and Benefits

Contains:

• Iron (beef): Supports energy levels and healthy blood flow.
• Vitamin C (bell peppers): Boosts immunity and promotes skin health.

Benefits:
This stir-fry is low in FODMAPs, high in protein, and packed with fresh vegetables, making it a nutritious and gut-friendly meal.

Stir-frying originated in China over 2,000 years ago and remains one of the quickest cooking methods for flavorful meals!

Storage Tips

• Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Reheat gently in a skillet or microwave before serving.

FAQ

Can I use chicken instead of beef?
“Yes, thinly sliced chicken breast or thighs work just as well.”

What other vegetables can I use?
“Try bok choy, spinach, or carrots for variety.”

Can I make this dish spicy?
“Add a pinch of red pepper flakes or a splash of chili oil to the sauce for heat.”