Gut-Friendly Takeout at Home: Low FODMAP Beef and Broccoli Recipe

Craving takeout but need something gut-friendly? This Low FODMAP Beef and Broccoli is the perfect solution, packed with tender beef, crisp broccoli florets, and a savory, flavorful sauce. Easy to make and tailored for those on a Low FODMAP diet, it’s a delicious way to enjoy a healthier version of a classic dish.

Navigating meals can feel overwhelming when following a Low FODMAP diet, especially when craving something as satisfying as a hearty stir-fry. Many takeout options, especially Chinese food, often include ingredients like garlic, onions, or sauces that contain high-FODMAP foods, which can trigger uncomfortable symptoms for those with irritable bowel syndrome (IBS) or other gut sensitivities. This Low FODMAP beef and broccoli recipe is a simple, delicious solution to bring a flavorful, homemade alternative to your table.

For more delicious dinner ideas, check out our Five-Minute Mediterranean Stir-Fry and Low FODMAP Slow Cooker Pot Roast recipes.

What Makes This Recipe Low FODMAP?

This recipe shines by making smart swaps to keep it gentle on your digestive system. Here’s how:

• Garlic-infused oil replaces fresh garlic, giving you all the flavor without the gut-irritating short-chain carbohydrates.
• Soy sauce, or coconut aminos for a gluten-free option, is used in just the right amounts to keep the recipe fodmap friendly.
• Only the broccoli florets are used since the stalks can contain higher levels of FODMAPs that may trigger symptoms.

With help from trusted resources like the Monash University App for recommended serving sizes, this recipe lets you enjoy a classic favorite while keeping things easy on your gut.

Ingredients and Nutritional Highlights

This recipe comes together with simple ingredients that are easy to find and full of flavor, making it perfect for a quick and satisfying meal.

• Tender Beef: Choose a cut like flank steak or sirloin for its ability to cook quickly and stay juicy. This is a great alternative to ground beef, offering a satisfying bite and pairing perfectly with stir-fry sauces.
• Broccoli: Broccoli is perfect for Low FODMAP recipes, providing a nutritious vegetable base for the dish. Be sure to use only the broccoli heads and avoid the stalks to keep the recipe Low FODMAP.
• Low FODMAP Sauce: This sauce is what brings everything together, using:

• Soy sauce, coconut aminos, or tamari for umami flavor.
• A touch of brown sugar for sweetness.
• Garlic-infused olive oil and fresh ginger for lots of flavor.
• Optional touches of sesame oil to add depth.

Tips for the Best Stir Fry

• Stick to the serving sizes listed in the Monash App to avoid triggering symptoms.
• Slice the beef and broccoli ahead of time to make dinner even quicker on busy nights.
• Swap broccoli for other Low FODMAP vegetables like bok choy, green beans, or bell peppers to change it up.
• For a classic pairing, serve this dish with fluffy white rice to soak up the savory sauce.
• Opt for hearty brown rice for a fiber-rich option that pairs well with the tender beef and broccoli.
• Swap in roasted or mashed sweet potato for a unique twist and a boost of natural sweetness.
• To keep the broccoli at its best, cook until it reaches a bright green color and stays crisp-tender.

FAQs

Can I Make This Recipe in the Instant Pot?

Yes, you can! Use the sauté function for the beef and broccoli, and then pressure cook for just a couple of minutes to finish the dish.

What Can I Use Instead of Soy Sauce?

If you’re avoiding soy, coconut aminos or tamari are excellent substitutes that keep this dish Low FODMAP.

How Do I Store Leftovers?

This dish can be stored in the fridge for up to three days. To avoid overcooking the broccoli, gently reheat it.

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