Ground Beef Stir Fry

A low FODMAP ground beef stir fry with bok choy, carrots, green bell pepper, ginger, scallion greens, tamari, and garlic-infused oil.

Prep 15 min

Cook 20 min

Serves 4

Gluten-freeDairy-free

Ingredients

Sauce

• 3 tablespoons (45 ml) gluten-free tamari
• 1 tablespoon rice vinegar
• 1 tablespoon brown sugar
• 1 teaspoon toasted sesame oil
• 1 teaspoon cornstarch
• 2 tablespoons water
• Pinch of red pepper flakes (optional)

Stir fry

• 2 tablespoons garlic-infused olive oil, divided
• 1 lb (450 g) lean ground beef (85 to 90% lean)
• 1 tablespoon finely grated fresh ginger
• 2 medium carrots (150 g), cut into thin matchsticks
• 1 large green bell pepper (about 200 g), sliced
• 3 to 4 heads baby bok choy (280 g), quartered, stems and leaves separated
• 1/2 cup (25 g) sliced scallion greens (green parts only)
• 3 cups cooked jasmine rice, for serving

Serves 4.

Instructions

Sauce

1. Whisk the tamari, rice vinegar, brown sugar, sesame oil, cornstarch, water, and red pepper flakes in a small bowl.

Beef

1. Heat 1 tablespoon of the garlic-infused oil in a wok or large skillet over medium-high heat.
2. Add the beef and break it up with a spatula. Cook for 5 to 6 minutes, until browned with no pink left, 160°F (71°C). Spoon off excess fat, then move the beef to a plate.

Vegetables

1. Add the remaining oil to the pan. Add the ginger and stir for 30 seconds.
2. Add the carrots and cook for 2 minutes. Add the bell pepper and bok choy stems and cook for 2 minutes more.
3. Add the bok choy leaves and cook for 1 minute, until just wilted.

Finish

1. Return the beef to the pan. Stir the sauce again, pour it in, and toss for 1 to 2 minutes, until glossy and thickened.
2. Take the pan off the heat, stir in the scallion greens, and serve over rice.

Tips & Substitutions

• Tamari or soy sauce. Both are low FODMAP at this amount. Gluten-free tamari keeps the dish gluten-free (check the label, since some tamari contains wheat); most regular soy sauce contains wheat.
• Green pepper, not red. Green bell pepper is low FODMAP at 75 g per serving, while red is lower at 43 g. Use red only if you cut it to about 170 g for the whole pan.
• Ground turkey or pork. Both work the same way. Cook either to 165°F (74°C) for turkey or 160°F (71°C) for pork.
• More heat. Add a sliced fresh chili with the ginger, or a drizzle of chili oil made without garlic pieces.
• Swap the rice. Rice noodles or quinoa both work.

Why This Works

Garlic flavor from oil. Fructans don't dissolve in oil, so strained garlic-infused oil carries the garlic flavor without them.

Bok choy portion. Monash lists bok choy as low FODMAP at 1 cup (75 g). The pan has 280 g for 4 people, about 70 g each.

Tamari portion. Soy sauce and tamari are low FODMAP at 2 tablespoons. This is about 3/4 tablespoon per serving.

Storage

Refrigerate leftovers in a sealed container for up to 3 days. Reheat in a skillet or microwave until steaming hot, 165°F (74°C). Cool cooked rice quickly and refrigerate it within an hour.