Saute capsicum and egg, with oyster sauce and sesame oil (low FODMAP)

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I have been volunteering at a food program for low-income earners. Most of the program’s fruits and vegetables are donated and sold for a fraction of the ‘normal’ prices. It gives me great joys to fill up their trolleys with milk, bread, fruits, vegetables and a small selection of daily essentials for as little as $10.

The program reminded to respect food – not to be wasteful and appreciate what we have. More recently, I have been buying the ‘odd bunches’ fruits and vegetables from the supermarket. Today, I picked up a bunch of capsicums with odd colors – a bit of green and a bit of orange. I made a stir fry with some free-range eggs to go with my leftover curry from last night.

It looked pretty good, and tasted delicious.

 

Saute capsicum and egg, with oyster sauce and sesame oil (low FODMAP)

Recipe is as follows. A FODMAPs check list is also attached.

(Serves 1 as a low FODMAP recipe)

Ingredients

  • 2 small capsicums, approximately 200g, clean and diced
  • 2 eggs
  • 2 tsp oyster sauce
  • 1 tsp sesame oil
  • 1 tsp sesame seeds, toasted
  • a little green shallot (scallion), green part only, sliced, to garnish
  • a little cooking oil

Method

Heat up a little cooking oil in a frying pan, scramble 2 eggs;  transfer the cooked eggs to a plate.

Heat up a little cooking oil in a clean frying pan, add capsicum, oyster sauce and sesame oil; saute for 3-5 minutes until the capsicum is just cooked; add eggs, toss to combine; transfer to a serving plate; garnish with sesame seeds and green shallot.

Serve warm; lovely with some rice.

Capture

FODMAPs check list

Ingredient Quantity used in this recipe Monash University recommended serving size Implied serving
Capsicum (green or red) 200g 52g – FODMAPs were not detected in this food. Eat freely and according to appetite. However, bell peppers also contains capsaicin, a natural ingredients which gives its spicy flavor and can trigger heartburn and abdominal pain in some individuals with IBS. Limited intake if IBS symptoms occur after ingestion of spicy foods. n/a
Eggs 2 eggs 2 eggs 1
Oyster sauce 2 tsp 1 tbsp. (3 tsp) 0.7
Sesame oil & other oil 1 tsp sesame oil

2 tsp cooking oil

1 tbsp. 1
Sesame seeds 1 tsp 1 tbsp 0.3
Green shallot (green part only) 5 g 16 g – FODMAPs were not detected in this food. . Eat freely and according to appetite. n/a

ata last updated on 30 June 2017

 

 

 

 

 

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