Stir-fry beef with peanut sauce safe for fructose malabsorption

Stir-fry beef with peanut sauce safe for FM

Stir-fry beef with peanut sauce safe for fructose malabsorption

Stir-fry beef with peanut sauce safe for fructose malabsorption

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.

Basic peanut sauce ingredients

Basic peanut sauce ingredients

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.

Lots of fresh veggies in this stir fry

Lots of fresh veggies in this stir fry

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.

Building the sauce for the stir fry, mouth watering!

Building the sauce for the stir fry, mouth watering!

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

 

beef stir fry with peanut sauce

beef stir fry with peanut sauce

Stir-fry beef with peanut sauce safe for FM
Serves 5
Beef stir fry with a tangy, rich peanut sauce suitable for fructose malabsorption
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Prep Time
20 min
Cook Time
20 min
Total Time
45 min
Prep Time
20 min
Cook Time
20 min
Total Time
45 min
320 calories
16 g
39 g
22 g
17 g
6 g
140 g
970 g
6 g
1 g
14 g
Nutrition Facts
Serving Size
140g
Servings
5
Amount Per Serving
Calories 320
Calories from Fat 194
% Daily Value *
Total Fat 22g
34%
Saturated Fat 6g
30%
Trans Fat 1g
Polyunsaturated Fat 5g
Monounsaturated Fat 9g
Cholesterol 39mg
13%
Sodium 970mg
40%
Total Carbohydrates 16g
5%
Dietary Fiber 4g
16%
Sugars 6g
Protein 17g
Vitamin A
94%
Vitamin C
62%
Calcium
6%
Iron
17%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 cup broccoli florets (or your favorite, tolerated veggie)
  2. 1/2 cup red pepper cut in bite size slices
  3. 1 can water chestnuts
  4. 1 1/2 -2 cups cubed lean beef (I used a ribeye)
  5. 1/4 cup fresh cilantro chopped
  6. 1/4 cup fresh parsley chopped
Sauce
  1. 2 TB toasted sesame oil
  2. 1/2 cup gluten free, low sodium soy sauce
  3. 1/4 cup coconut aminos
  4. 1/4 cup unsweetened peanut butter
  5. 1 TB rice vinegar
  6. 1 TB pure maple syrup
  7. 1 tsp fresh grated ginger
Instructions
  1. 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.
  2. 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.
  3. 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.
  4. Give it a taste and adjust the seasoning to your liking. Serve over rice and top with chopped cilantro or flat leaf parsley.
beta
calories
320
fat
22g
protein
17g
carbs
16g
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