Stir-fry beef with peanut sauce safe for fructose malabsorption

Low FODMAP Stir-Fry Beef With Peanut Sauce

Hi everyone! This recipe was actually created out of boredom. I think sometimes I do my best work out of a little spontaneous creativity. “Mom, what’s for dinner?” Hmmmm – no idea…. we’ve all been there! TQ loves rice so I started getting the rice cooker going with at least that much. One of TQ’s most favorite meals is Korean beef; he LOVES it!  But I had no Korean marinade on hand, and even though I can make it in a pinch, I thought it would be fun to try something different. I personally love Thai peanut sauce so that became my inspiration. The result was this very tasty low FODMAP stir-fry beef with peanut sauce. Thankfully, TQ loved it. I think he was stuck in a rut, too. This opened a whole new world of stir-fry possibilities.

The veggies I used included broccoli florets, a little red pepper and water chestnuts. These are TQ’s favorites and are well tolerated by him. The veggies can certainly be mix and matched to your liking/ tolerance.

Water chestnuts are a new favorite. TQ loves them and they add such a nice crunchy texture. They are a little bit like celery in texture. TQ is allergic to celery, so that is out for us, but it could be used as a substitute. They take on whatever sauce you have with them. They are indeed safe for fructose malabsorption as well – bonus!

Basic peanut sauce ingredients

These are a few of basic sauce ingredients. In addition, I used GF soy sauce, coconut aminos, toasted sesame oil, rice vinegar, maple syrup, and grated fresh ginger.

Stir-Fry Beef with Tangy Peanut Sauce – Safe for Fructose Malabsorption and Low FODMAP

Start with a large saute pan on medium high heat and add 2TB of toasted sesame oil. It releases such yummy smell, I love it. Once heated, add the cubed meat. Saute each side so it’s nicely browned. Add the chopped veggies and give them a toss. Saute these for 2-3 minutes. Keep them crunchy.

lots of broccoli, peppers sauteeing
Building the peanut sauce

Start adding the sauce elements.1 tsp grated fresh ginger,  1/2 cup gluten-free soy sauce (tamari), 1/4 cup coconut aminos, 1/4 cup unsweetened peanut butter, 1TB rice vinegar for a little tang, 1TB pure maple syrup to round out the flavor. (I know it sounds weird to add maple syrup – but I can assure you you won’t taste the “maple”- it adds a touch of sweetness without excess fructose. I’m sure you could also try brown rice syrup, dextrose or even pure stevia extract. The sauce will thicken up nicely with the addition of the peanut butter. Finally, give it a taste and adjust the seasoning to your liking. I actually added a touch of salt and a smidge more soy.

Meanwhile, have your rice ready. You can use whatever your favorite is. We use a rice cooker to make rice (I make it all the time), but the microwaved steam bags work great as well. Spoon your beef and veggies over the rice and make sure to spoon a touch of the sauce over the rice. I topped it with a little freshly chopped cilantro to add a freshness. Hope you enjoy this low FODMAP stir-fry beef with peanut sauce as much as TQ and I do!


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beef stir fry with peanut sauce

Low FODMAP Stir-Fry Beef With Peanut Sauce

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  • Yield: 4 servings 1x

Ingredients

Scale

2 cup broccoli florets (or your favorite, tolerated veggie)

1/2 cup red pepper cut in bite size slices

1 can water chestnuts

1 1/22 cups cubed lean beef (I used a ribeye)

1/4 cup fresh cilantro chopped

1/4 cup fresh parsley chopped

Sauce:

2 TB toasted sesame oil

1/2 cup gluten free, low sodium soy sauce, or tamari

1/4 cup coconut aminos

1/4 cup unsweetened peanut butter

1 TB rice vinegar

1 TB pure maple syrup

1 tsp fresh grated ginger

Instructions

Start with a large sauté pan on medium high heat and add 2TB of toasted sesame oil. Once heated, add the cubed meat. Sauté each side so it’s nicely browned – about a minute per side.

Once the meat is almost all browned, add the chopped veggies and give them a toss. Saute these for 2-3 minutes keeping their crispness.

Lower the heat to low. Start adding the sauce elements: the grated fresh ginger and give it a quick stir, then add  the gluten-free soy sauce (tamari),  coconut aminos,  unsweetened peanut butter, rice vinegar,  pure maple syrup. Stir to combine and cook for  2-3 minutes until the sauce thickens a bit.

Give it a taste and adjust the seasoning to your liking. Serve over rice and top with chopped cilantro or flat leaf parsley.

  • Author: Karina K.
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