Low FODMAP Beef & Broccoli

This gut-friendly, recipe replaces high-FODMAP garlic with gut-safe aromatics and garlic-infused oil. It utilizes coconut aminos and a controlled portion of broccoli florets to keep it fully low-FODMAP compliant while retaining all the rich flavor.

Unbalanced

% Daily Values based on a 2,000 calorie diet

Step 1

Prep the Sauce: In a medium bowl, whisk together the coconut aminos, brown sugar, toasted sesame oil, minced ginger, and red pepper flakes until the sugar dissolves. Make the Slurry: Whink the 1/4 cup of cornstarch directly into the coconut aminos mixture until completely smooth. Set aside. Sear the Beef: Heat 1 tablespoon of the garlic-infused oil in a large wok or non-stick skillet over high heat. Add half of the beef in a single layer. Sear for 1–2 minutes per side until browned but not fully cooked. Remove the beef and set aside. Repeat with the remaining oil and beef. Cook the Aromatics & Broccoli: Lower the heat to medium-high. Add the remaining garlic-infused oil if the pan is dry. Toss in the scallion greens and asafoetida powder (if using), cooking for 30 seconds until fragrant. Add the 3 cups of broccoli florets and stir-fry for 2–3 minutes until bright green and slightly tender-crisp. Thicken the Sauce: Give your sauce mixture a quick stir to stir up the cornstarch. Pour the sauce directly into the pan with the broccoli. Let it simmer for 1–2 minutes until it begins to bubble and thicken into a glossy glaze. Finish the Dish: Return the cooked beef and any resting juices back to the pan. Toss everything together for 1 minute until the beef is heated through and completely coated in the glaze. Serve: Garnish with the toasted sesame seeds and serve immediately over white jasmine rice or fiber-safe grains.