Why order Chinese takeout when you can make this nourishing stir-fry from scratch? Filled with succulent shrimp, crisp/tender broccoli, and a flavor-filled stir-fry sauce, it’s a recipe you’ll want to make again and again. And it’s low-FODMAP friendly for those suffering from IBS.
You’ll find this recipe in The Low-FODMAP Diet Step by Step by Kate Scarlata, RDN. Kate was recently on my podcast talking about irritable bowel syndrome and the low-FODMAP diet. Her book provides a personalized plan to relieve the symptoms of IBS and other digestive disorders, and it’s filled with 130 delicious (not depriving) recipes. This stir fry caught my eye because I’m a huge fan of seafood and it showcases how flavorful the low-FODMAP diet can be. To learn all about FODMAPs, I encourage you to listen to my podcast with Kate and to visit her website. It’s filled with resources, shopping lists, food product recommendations, and lots more.
Excerpted from The Low-FODMAP Diet Step by Step: A Personalized Plan to Relieve the Symptoms of IBS and Other Digestive Disorders–with More Than 130 Deliciously Satisfying Recipes by Kate Scarlata and Dédé Wilson. Copyright ©2017. Available from Da Capo Lifelong Books, an imprint of Perseus Books, LLC, a subsidiary of Hachette Book Group, Inc.
- ½ cup shrimp stock, chicken stock, or water
- 2 tablespoons low-sodium soy sauce or tamarin
- 1 teaspoon cornstarch
- 1 teaspoon crushed red pepper flakes
- 1 teaspoon sugar
- 2 tablespoons garlic-infused oil made with vegetable oil, or purchased garlic-infused vegetable oil
- 2 tablespoons peeled and finely julienned fresh ginger
- 2 cups small broccoli florets (You can use frozen florets. Thaw first)
- 1 pound large shrimp, peeled and deveined (You can use frozen, uncooked and peeled shrimp. Thaw first)
- 2 teaspoons toasted sesame oil, optional
- ¼ cup chopped scallion, green parts only
- Whisk your choice of the stock or water, soy sauce, cornstarch, red pepper flakes, and sugar together in a small bowl until combined; set aside.
- In a wok or large skillet, heat the vegetable oil over medium heat. Add the ginger and stir fry for about 1 minute. Increase the heat to high, add the broccoli, and stir fry for about 2 minutes, or until the broccoli begins to soften but is still crisp and bright green.
- Add the shrimp to the skillet and stir fry for about 30 seconds, or until they just begin to turn pink. Add the stock mixture and keep tossing and stir frying until the shrimp are just opaque and the sauce has coated the shrimp and broccoli and has thickened, for about 1 minute more. Drizzle with the sesame oil, if using, sprinkle with the scallion greens, and serve immediately.
If you’re suffering from IBS, this recipe fits right in with a low-FODMAP diet. But even if you’re not, it’s still a delicious and nourishing recipe you can make for your family.