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low FODMAP beef with broccoli and rice in soy sauce on a plate

Beef with broccoli and rice in soy sauce


  • Author: Karlijn
  • Total Time: 20 min
  • Servings: 4 1x
  • Diet: Gluten Free

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 (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

  1. 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.
  2. Cut the lean beef steak burgers into pieces. Heat some oil in a pan and fry them until done.
  3. Rinse the mushrooms well and drain them. Add to the beef and fry for 3 minutes.
  4. 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.
  5. Drain the rice and broccoli.
  6. Add the broccoli to the sauce and stir.
  7. 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

Keywords: low budget recipe, low FODMAP low budget, beef and broccoli with rice