Low-FODMAP Beef Lo-Mein / Beef Stir Fry with Noodles; Gluten-free, Dairy-free

One of my favorite stir-fry recipes, now completely low-FODMAP.  This low-FODMAP Beef Lo-Mein is so delicious and ready in about 40 minutes.  What a perfect low-FODMAP option for a busy weeknight.

This low-FODMAP Beef Lo-Mein can be modified for any noodle choice of your preference- select rice noodles or gluten-free varieties (check for low-FODMAP ingredients).  I love the low-FODMAP tender beef and the vegetables, it is a full healthy meal for the whole family.

What is also super about this low-FODMAP Beef Lo Mein recipe, is the majority of the vegetables are so low-FODMAP that they have only trace or undetectable FODMAP levels in a standard serving (like the bean sprouts, bell pepper, carrots and bamboo shoots).  So you can eat them without worry!

Check out over 300 more low-FODMAP recipes on my blog, like:

Be healthy and happy,

Rachel Pauls, MD


Low-FODMAP Beef Lo-Mein /Beef Stir Fry with Noodles; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.

Serves 4

Prep time 20 min

Cook time 20 min

Total time 40 min

Ingredients

  • 16 ounces flank steak
  • 1 teaspoon corn starch
  • 1 teaspoon garlic-infused olive oil (for tips on finding these useful oils, see my low-FODMAP recipe swap blog)
  • 2 tablespoons & 1 teaspoon, divided, low-sodium soy sauce (gluten-free if necessary)
  • 8 ounces (uncooked weight) low-FODMAP, gluten-free lo-mein rice noodles or other low-FODMAP, gluten-free noodles (can select thin spaghetti or vermicelli if desired)
    • I used Ronzoni brand thin spaghetti: contains white rice flour, brown rice flour, corn flour, quinoa flour, mono and diglycerides
  • 2 cups chopped cabbage
    • 3/4 cup is one low-FODMAP serving
  • 1 medium carrot, chopped
  • 1/2 small red bell pepper, chopped
  • 1/2 cup sliced bamboo shoots (canned)
  • 2/3 cup water chestnuts (canned)
    • about 1 low-FODMAP serving
  • 2 tablespoons canola or olive oil, for cooking
  • 2 cups bean sprouts
  • 1 scallion-green tips only (optional)
  • 1 tablespoon rice cooking wine
  • 1 teaspoon sesame oil
  • 1/4 teaspoon salt, or to taste
  • 1/4 teaspoon sugar, or to taste

Directions

  • Slice the beef into thin 2-3 inch strips and mix well in a bowl with corn starch, 1 teaspoon of the soy sauce, and garlic infused oil. Set aside
  • In a separate small bowl, combine the 2 tablespoons of soy sauce, sesame oil, salt and sugar
  • In a medium pot, boil your choice of low-FODMAP noodles until al-dente, rinse in cold water and drain
    • Once ready, set pasta aside for later
  • While pasta is boiling, chop your vegetables
  • Heat a wok or large skillet until smoking slightly and add the two tablespoons oil to coat the wok
  • Place beef strips into oil and sear the beef
  • When beef is done, remove and place on plate for incorporation later
  • Add the vegetables to the wok/ pan except the green tips of the scallions and the bean sprouts
  • Stir-fry on medium-high heat for a minute and add the wine in a circle around the perimeter of the wok
    • Adjust temperature depending on your stove, mine tends to be very hot
  • Add the beef back to the pan as well as the prepared low-FODMAP noodles and mix well from the bottom up for about 30 seconds
  • Cover the wok for one minute
  • Remove cover and add the 2 tablespoons of soy sauce, sesame oil, salt, sugar combined earlier in the small bowl
  • Add the bean sprouts
  • Mix well and stir-fry for another minute, or until any remaining liquid has evaporated
  • Plate and serve immediately, garnish with green scallion tips if desired

  • Super easy low-FODMAP Beef Lo Mein, a great meal for the whole family!

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