Rainbow Lean Beef Sesame Stir-Fry - low FODMAP & gluten-free

Photo: FODMAP Health.com

• 5oog lean beef, diced
• 1 medium carrot, thinly sliced lengthwise
• 100g green beans, chopped
• 1 red capsicum, sliced lengthwise
• 1 medium parsnip, sliced lengthwise
• 1 cup bean shoots
• 2 tablespoons sesame seeds
• 2 tablespoons pure maple syrup
• 1 ½ cups white quinoa
• 2 tablespoons hot water
• 2 ¼ cups water, for quinoa
• 1 tablespoon olive oil, for frying
• sea salt and black pepper, to taste

 
Method

In a large mixing bowl, combine maple syrup, sesame seeds and 2 tablespoons of hot water. Add beef and toss until marinated.

Allow to marinate in the refrigerator for 3 hours if time allows. Over high heat in a small saucepan, boil quinoa in water until liquid completely absorbs. Remove from heat and set aside.

In a large non-stick frying pan over medium heat, warm a dash of olive oil. Stir in chopped vegetables with a wooden spoon and sauté for 20 minutes until vegetables are soft.

Add marinated beef, salt and pepper and lightly brown until only small amounts of pink flesh are visible. Evenly serve quinoa into 4 large shallow bowls and create a well in the centre of each.

Using a large serving spoon, place two spoonfuls of stir-fry in the middle of each bowl. Garnish with sea salt and black pepper.