Description
A low budget low FODMAP recipe: beef with broccoli and rice in soy sauce! A super simple stir-fry recipe. Gluten-free and lactose-free.
Ingredients
Scale
- 400 g (14 oz) lean beef steak burgers or 400 g beef stir fry strips
- 600 g (21 oz) broccoli heads (I used frozen broccoli)
- 400 g (14 oz) canned mushrooms
- 300 g (10.5 oz) brown rice
- Optional: 1 tbsp sesame seeds
- Optional: 2 stalks of spring onion, the green part
For the sauce
- 55 g (1/4 cup) soy sauce (use gluten-free soy sauce if you have to eat strictly gluten-free. This is not necessary for the low FODMAP diet)
- 50 g (1/4 cup) water
- 1 tbsp brown sugar
- 1 tsp sambal oelek (this will make the sauce a little spicy, use 1/2 tsp if you don’t like spicy)
- 1 tbsp white wine vinegar
- 1 tbsp corn starch
Instructions
- Bring a pan with water to boil. Boil the rice and broccoli with a pinch of salt. The broccoli has to cook for 5-6 minutes. I add the rice first and follow the instructions on the package. When the rice has 6 minutes left to boil, I add the broccoli.
- Cut the lean beef steak burgers into pieces. Heat some oil in a pan and fry them until done.
- Rinse the mushrooms well and drain them. Add to the beef and fry for 3 minutes.
- Make the sauce by adding all ingredients for the sauce together in a bowl and stir. Add to the beef and leave to simmer for 2 minutes.
- Drain the rice and broccoli.
- Add the broccoli to the sauce and stir.
- Divide the rice over 4 plates and scoop the beef-broccoli sauce on top. Sprinkle with some sesame seeds and rings of spring onion.
- Prep Time: 20 min
- Category: Dinner
- Method: Stir-fry
- Cuisine: Asian
Nutrition
- Serving Size: 1 serving (1/4)
- Calories: 560
- Fat: 17
- Carbohydrates: 56
- Fiber: 8
- Protein: 37
