Classic Chinese style better than takeout Beef and Broccoli but LOW FODMAP! No onions or garlic in this one but don’t worry, I promise it’s still super flavourful you won’t even notice they’re missing!
Hooray for Low FODMAP Beef and Broccoli! I swear, it’s dishes like these that make this whole Low FODMAP Cooking Series a breeze.
There was a point in my life where I absolutely HATED ginger and would run far and wide to get away from the one and only cure anyone ever seemed to offer when a sore throat would scratch its way to the surface. Yeah, I used to choose having a sore throat over coming near ANYTHING involving ginger. It was just that bad. And over-powering…that was always the word I used to describe it.
There was another point in my life where I literally sat myself down and went through ginger’s benefits and actually (partially successfully) tried to convince myself that maybe it wasn’t as bad as I had always made it out to be over the years. I’d try it here and add a little bit in there… I even did the ultimate ginger test and willingly had ginger tea a time or two since then (must have been a reeaallllly bad sore throat).
Now, I’m at this point in my life. Living out of a bag. With alllll my kitchen goods packed away. And allll my kitchen spices wrapped up. Living off of single burner cooktops. Unable to use onions or garlic because I’m the actual BEST GIRLFRIEND EVER (re: bae’s Low FODMAP diet is still goin’ strong! YAY, US!) And strangely, what I’m getting at, is that this amounted to finding a new found appreciation for adding fresh minced ginger to almost every dish since the damn diet started. Who knew that’s what it was gonna take?!
In any event, I’m thankful AF for kinda ironing out my beef with ginger as, with no detectable FODMAPs, it’s basically a lifesaver on this Diet.
THIS LOW FODMAP BEEF AND BROCCOLI
Now, now…let’s not make this entire Low FODMAP Beef and Broccoli about the fresh ginger. (Although, did I really used to think I could have ever done without?!). All ya need besides the not-so-forbidden ginger is broccoli, some basic pantry items that even a gal without one at the moment had on hand and a nice chunk of beef from your favourite local butcher.
INGREDIENTS TO MAKE BEEF AND BROCCOLI WITHOUT GARLIC OR ONIONS
Few, fresh and easy to find ingredients go into this simple Low FODMAP Beef and Broccoli recipe. Let’s discuss them in a little bit more detail down below:
- Steak: Almost any kind of cut steak goes for this recipe! So, use whatever you happen to have on hand, your favourite cut, the cut on sale at the Butcher Shop, anything that can be trimmed and sliced into chunks or thin strips. I’ve used Flank Steak, Top Sirloin and Stirling Silver Grilling Steaks in the past.
- Broccoli: Well, duh! One of the stars in the dish. Broccoli is loaded with essential nutrients such as Vitamin C and K, fiber and potassium. It’s also a good source of iron, magnesium and zinc.
- Green Onion: Replaces the regular onion you might find in a classic Chinese Style Beef and Broccoli. For Low FODMAP, only use the green parts as the white parts are high in FODMAPs. However, if not worried about FODMAPs, you could use the white parts, too.
- Ginger: Adds a boost of flavour, almost a spicy bite to the dish. Therefore, fresh is best in this recipe.
- Soy Sauce: A Low FODMAP life saver! Adds flavour and some saltiness to the dish.
- Sriracha: To add a bit of a kick to the dish! Since Sriracha does contain small amounts of garlic, it’s only FODMAP friendly in quantities of up to 1 teaspoon per serving. Since the quantities in this recipe will be divided amongst 2 servings, it is below the recommended range.
- Lime Juice and Zest: Adds acidity and a bit of zing to the dish. Therefore, fresh is best in this recipe.
- Sesame Oil: Adds a delicious toasted sesame flavour to the steak marinade for this dish.
- Olive Oil: For sautéeing, adds flavour. For extra flavour, try garlic infused olive oil instead.
- Salt/Pepper: For extra flavour and seasoning.
PRO TIP: Green Onions are the best for adding onion-y flavours while on the Low FODMAP Diet. However, remember just to use the green parts only as the white parts are high in FODMAPs.
KEY TIPS TO MAKE LOW FODMAP BEEF AND BROCCOLI
- Marinate the Steak Strips in the sauce while getting all the ingredients together. However, if time allows, you could marinate it for an hour or up to overnight.
- Blanche the Broccoli by cooking it in a pot of boiling water for a couple minutes before adding it to the skillet with the beef. This will cook it slightly while ensuring it’s nice crunch remains
PRO TIP: Ensuring that you cut the steak in similar size pieces, whether you choose to do chunks or strips, allows for even cooking.
FREQUENTLY ASKED QUESTIONS
Serve it on its own, on top of some rice or noodles, eat it right out of the pan. Whatever ya gotta do!
You’ll almost always find garlic in classic Beef and Broccoli. Sometimes you’ll find onion, oyster sauce (only Low FODMAP if 1 tbsp), sugars, sherry and/or beef broth in classic versions of Beef and Broccoli.
Leftover Beef and Broccoli should be stored in an airtight container in the fridge and will be good for up to 2 days. Just reheat in a skillet and serve.
- 1 head Broccoli, cut into florets
- 1 pound Steak of Choice*
- 1 tbsp Garlic Infused Oil, homemade or store bought
- 1 tsp Fresh Ginger, minced
- 1/4 cup Green Onion, chopped, green parts only
- 4 tbsp Soy Sauce
- 2 tbsp Sesame Oil
- 1 tsp Sriracha
- Juice and Zest of 1 Lime
- Salt and Pepper, to taste
- 1/2 tbsp Sesame Seeds, for garnish
- Prepare the sauce: In a large bowl, whisk the lime juice and zest, soya sauce, sriracha and sesame oil until well combined.
- Slice the steak into thin strips or chunks...depends on preference here, really, but I recommend all even slices however thin you choose to go! Throw the pieces in with the sauce mixture and toss to coat. Set aside to marinate while you prepare the remaining ingredients.
- Chop the broccoli into small florets and bring a pot of water to a boil. Add the broc, making sure each piece is submerged in the water and let stand, over the heat, for 2 minutes. Drain.
- Add the garlic oil in a skillet over medium-high heat. Once hot, add the minced ginger and green onion and stir until fragrant, about 30 seconds. Add the steak pieces in a single layer and leave 'em to brown for a few minutes then turn them over and do the same. You may need to lower the heat a bit as you don't want the steak to burn but once both sides are browned, you may begin to stir the meat until all is cooked through. The whole thing shouldn't take more than 5-6 minutes.
- Add the broccoli to the beef and season with salt and pepper. If you feel like you need more sauce to coat the broccoli than what is already left in the pan, feel free to add a few more splashes of lime juice, soy sauce and sesame oil.
- Reduce the heat to low and cook until broccoli is heated through. Garnish with Sesame Seeds, green parts of the Green Onion and serve with rice or noodles...or anything, really.
Nutrition Information:Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 994Total Fat: 64gSaturated Fat: 19gTrans Fat: 0gUnsaturated Fat: 38gCholesterol: 220mgSodium: 2245mgCarbohydrates: 38gFiber: 8gSugar: 18gProtein: 68g
Nutrition is only an estimate and calculated using Nutritionix.
IF YOU’RE LOOKING FOR MORE DELICIOUS LOW FODMAP RECIPES THEN TRY THESE FAVOURITES