Low FODMAP Beef Satay

I love this recipe and it’s quick and easy to make. Even my husband’s managed to make it several times without having to disappear in to the kitchen for three hours, leaving it looking like an earthquake has hit. (He still comes out and asks me a ridiculous number of questions about where things are given that we’ve both lived in this house for 7 years, but if he made cooking look too easy, he might get asked to do it more often.)

The satay sauce is lovely, thick and flavoursome and the dish has loads of vegetables in, which I love.  You can adapt the cayenne pepper to suit your own preference – it’s great with none, but if you like a kick then it works well too.

I’d love to credit the recipe properly, but I scribbled down the ingredients from a book I borrowed from the library and we’ve adapted it a bit along the way too. But big thanks to whoever came up with it!

Ingredients – Serves 2

Peanut Sauce

  • 70g smooth peanut butter
  • 150ml low FODMAP stock
  • 1 1/2 tsp cornflour
  • 1 tsp garlic-infused oil
  • 1 tsp peanut oil
  • 1 tbsp low FODMAP soy sauce
  • 2 tbsp light brown sugar
  • salt, pepper and cayenne pepper to taste

Stir fry

  • 300g lean beef, sliced thinly
  • 12 green beans, sliced thinly
  • 1 red pepper, sliced into strips
  • 45g (1/2 cup) broccoli florets (divide into small florets so they cook quickly)
  • 1 carrot, sliced thinly
  • 1 tbsp peanut/ vegetable oil


  • Mix all the sauce ingredients (I use a little blender, but if you’re doing it by hand, maybe add the stock to the thicker ingredients gradually so it doesn’t slosh everywhere when you start stirring)
  • Fry the beef in the peanut oil in a wok or large frying pan for a few minutes until nearly cooked (to your preference) then remove from the pan
  • Add the vegetables to the wok (add a little extra oil if needed) and stir fry until tender.
  • Add the sauce and return the beef (including juices) to the veg in the wok and stir until everything is heated through and the sauce has thickened to your preference
  • Serve with rice.

P1020395 (500x444)




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