Low FODMAP Lime & Sesame Beef Stir-fry
Ingredients
MAKE GLUTEN FREEServings:
Beef Marinade
500
beef schnitzel/thinly sliced steak (no crumbs) (sliced super-thinly across the grain)
2
large lime (zested - save the juice)
2
soy sauce*
2
sesame oil
Noodles
300
thin rice noodles
180
broccoli (cut into small pieces)*
160
green beans (cut into small pieces)
Stir-Fry
1
neutral oil (rice bran, canola, sunflower)
2
Thai fish sauce (nam pla)
3
water
120
baby spinach (washed & shredded)
10
green onions/scallions (green tips only, finely sliced)*
2
sesame seeds (toasted)*
1
fresh lime juice (add more to taste)
1
salt & pepper
Equipment
- large saucepan
- microplane (for zesting)
- large frypan or wok
Low FODMAP Lime & Sesame Beef Stir-fry
This quick and easy low FODMAP beef stir-fry has a refreshing lime twist combined with Asian flavours.
FODMAP notes: Broccoli is considered low FODMAP at ½ cup to 1 cup serves depending on which part of the broccoli you are eating (Monash, 2017). The amount of broccoli in this recipe is low FODMAP providing you divide it into the recommended number of serves.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
Beef Marinade
500
beef schnitzel/thinly sliced steak (no crumbs) (sliced super-thinly across the grain)
2
large lime (zested - save the juice)
2
soy sauce*
2
sesame oil
Noodles
300
thin rice noodles
180
broccoli (cut into small pieces)*
160
green beans (cut into small pieces)
Stir-Fry
1
neutral oil (rice bran, canola, sunflower)
2
Thai fish sauce (nam pla)
3
water
120
baby spinach (washed & shredded)
10
green onions/scallions (green tips only, finely sliced)*
2
sesame seeds (toasted)*
1
fresh lime juice (add more to taste)
1
salt & pepper
Equipment
- large saucepan
- microplane (for zesting)
- large frypan or wok
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
587
Fat
17g
Saturates
3.7g
Protein
37.3g
Carbs
72.4g
Sugars
3.4g
Fibre
5.8g
Salt
1.5g
Iron
6.3mg
Calcium
154.6mg
Calories
587
Fat
17g
Saturates
3.7g
Protein
37.3g
Carbs
72.4g
Sugars
3.4g
Fibre
5.8g
Salt
1.5g
Iron
6.3mg
Calcium
154.6mg
Calories
589
Fat
17g
Saturates
3.7g
Protein
36.7g
Carbs
72g
Sugars
3g
Fibre
5.7g
Salt
1.4g
Iron
6.2mg
Calcium
151.9mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Prep the beef schnitzel by thinly slicing it across the grain. Zest the limes using a microplane (grater) – the trick is to only zest the bright green layer and not the white layer underneath. Cut the broccoli and green beans into small pieces. Finely chop the green onions/scallions (green tips only). Place the beef schnitzel in a medium sized bowl and add the lime zest, soy sauce, and sesame oil. Leave to marinate while you cook the thin rice noodles.
- The rice noodles need to be cooked according to packet directions in a saucepan of salted water (remove 1 or 2 minutes early to avoid overcooking). Add the broccoli and green beans to the noodles for the last two minutes of cooking. Then tip into a colander, cool under warm water, and drain well. While the noodles cook, toast the sesame seeds in a small pan over medium heat (no oil needed) while constantly stirring, remove from heat as they start to brown. Place them aside for later.
- Prepare the spinach by washing and shredding.
- Heat the neutral oil in a large wok or fry pan over high heat and stir-fry the beef for 1 minute. Add the fish sauce, water, and spinach and stir-fry for another minute. Add the drained noodles, green beans, broccoli, green onions/scallions (green tips only), and toasted sesame seeds. Toss over high heat for 1 minute. Remove from heat and mix in the juice from the limes.
- Serve immediately with a couple of grinds of black pepper and salt if needed.
Buying Tips
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
The amount of wheat in regular soy sauce is low FODMAP, however if you are feeling concerned you can buy gluten free soy sauce (Tamari).
Broccoli heads (these are also known as florets) are low FODMAP in ¾ cup servings according to Monash University. Just avoid larger servings as these can become high FODMAP.
Gluten Free Tips
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
