Stir-fry beef with tangy peanut sauce safe for fructose malabsorption
Hi everyone! This recipe was actually created out of boredom. I think sometimes I do my best work out of a little spontaneous creativity. It all started with a Friday during lent. I had to come up with a meat-free dinner for TQ and I didn’t have my usual menu planned. “Mom, what’s for dinner?” hmmmm – no idea…. we’ve all been there! He loves rice so I started getting the rice cooker going with at least that much. One of TQ’s most favorite meals is Korean beef, he LOVES it! I usually make a big batch of the marinade to use in a pinch – it works great for chicken, a sauce for rice, a stir fry with veggies. It’s our “go to” sauce. Perhaps, that will be a subject for another post because I really had to change it a bit to suit fructose malabsorption. (to be continued…)
Anyway, I had no Korean marinade on hand, and even though I can make it in a pinch, I thought it would be fun to try something different. I personally love Thai peanut sauce so that became my inspiration. I liked the idea of adding peanut butter to the sauce, for the added protein, since it was going to be a meat-free dish. The result was very tasty and TQ raved. I think he too was stuck in a rut. This opened a whole new world of stir-fry possibilities 🙂
The beef stir-fry:
The following week I had a leftover ribeye steak that needed to be eaten. I decided to try this peanut sauce again. These are my basic ingredients. The veggies I used included broccoli florets, a little red pepper and water chestnuts. These are TQ’s favorites and are well tolerated by him. The veggies can certainly be mix and matched to your liking/ tolerance.
Water chestnuts are a new favorite. TQ loves them and they add such a nice crunchy texture. They are a little bit like celery in texture. TQ is allergic to celery, so that is out for us, but it could be used as a substitute. They take on whatever sauce you have with them. They are indeed safe for fructose malabsorption as well – bonus!
These are a few of basic sauce ingredients. In addition, I used toasted sesame oil, rice vinegar, maple syrup, and grated fresh ginger.
Start with a large saute pan on medium high heat and add 2TB of toasted sesame oil. It releases such yummy smell, I love it. Once heated, add the cubed meat. Saute each side so it’s nicely browned. Add the chopped veggies and give them a toss. Saute these for 2-3 minutes. Keep them crunchy.
Start adding the sauce elements.1 tsp grated fresh ginger, 1/2 cup gluten-free soy sauce (tamari), 1/4 cup coconut aminos, 1/4 cup unsweetened peanut butter, 1TB rice vinegar for a little tang, 1TB pure maple syrup to round out the flavor. (I know it sounds weird to add maple syrup – but I can assure you you won’t taste the “maple”- it adds a touch of sweetness without excess fructose. I’m sure you could also try brown rice syrup, dextrose or even pure stevia extract – but I haven’t yet. If I do, I will report back. the sauce will thicken up nicely with the addition of the peanut butter. Finally, give it a taste and adjust the seasoning to your liking. I actually added a touch of salt and a smidge more soy.
Meanwhile, have your rice ready. You can use whatever your favorite is. We use a rice cooker to make rice, but the microwaved steam bags work great as well. Spoon your beef and veggies over the rice and make sure to spoon a touch of the sauce over the rice. I topped it with a little freshly chopped cilantro to add a freshness – totally optional! Hope you enjoy as much as TQ and I do! ~Karina
- 2 cup broccoli florets (or your favorite, tolerated veggie)
- 1/2 cup red pepper cut in bite size slices
- 1 can water chestnuts
- 1 1/2 -2 cups cubed lean beef (I used a ribeye)
- 1/4 cup fresh cilantro chopped
- 1/4 cup fresh parsley chopped
- 2 TB toasted sesame oil
- 1/2 cup gluten free, low sodium soy sauce
- 1/4 cup coconut aminos
- 1/4 cup unsweetened peanut butter
- 1 TB rice vinegar
- 1 TB pure maple syrup
- 1 tsp fresh grated ginger
- Start with a large saute pan on medium high heat and add 2TB of toasted sesame oil. Once heated, add the cubed meat. Saute each side so it's nicely browned - about a minute per side.
- Once the meat is almost all browned, add the chopped veggies and give them a toss. Saute these for 2-3 minutes keeping their crispness.
- Lower the heat to low. Start adding the sauce elements: the grated fresh ginger and give it a quick stir, then add the gluten-free soy sauce (tamari), coconut aminos, unsweetened peanut butter, rice vinegar, pure maple syrup. Stir to combine and cook for 2-3 minutes until the sauce thickens a bit.
- Give it a taste and adjust the seasoning to your liking. Serve over rice and top with chopped cilantro or flat leaf parsley.