I had some free time today & decided to develop a few FODMAP friendly recipes. Asian food uses lots of low FODMAP ingredients so I found it quite easy to cook Asian style low FODMAP dishes.
To organise myself, I found some old business cards that were blank on one side. I wrote on each cards individual low FODMAP ingredients and serving sizes (some by groups) as recommended by the Monash university. Now I am feeling a lot more confidence.
And here is the my lunch – fried rice with beef, egg, beansprout, capsicum, carrot, coriander, lightly spiced with cumin.
Recipe is as follow:
(Serves 1, as a low FODMAP recipe)
- 70g lean beef mince
- 1 cup cooked rice (cool & not too soft)
- 1 egg
- 20g capsicum, thinly sliced
- 20g bean sprout, washed
- 20g carrot, julienne
- 5g coriander, roughly chopped
- 1 tsp ground cumin
- 1/2 tsp soy sauce (use gluten free soy sauce for a gluten free option)
- 1 tsp sesame oil
- pinch of salt
- cooking oil (I use olive oil)
- 2cm fresh red chili, sliced, to garnish (optional)
Bring a frying pan to medium heat, cook the egg scramble style; once cool, roughly sliced.
Bring the frying pan to medium heat, cook the beef with cumin, add a pinch of salt; when it is nearly cooked, add capsicum,stir fry for 2-3 minutes; add rice, sesame oil and soy sauce , stir fry (and break up and lumps) for 2-3 minutes; add the cooked egg, mix well; add bean sprout & carrot, mix well, cook for 1-2 minutes (the bean sprout & carrot should still be crunchy). Remove the frying pan from heat, add coriander, mix well. Transfer to a serving plate, garnish with fresh chili.