Low FODMAP Asian Steak & Noodle Salad with Mint & Peanuts
Hearty steak, tender noodles, crunchy cucumber, radish and peanuts, a shower of bright mint and the punch of fresh chiles. This easy Low FODMAP Asian Steak & Noodle Salad with Mint & Peanuts has it all and makes the perfect dinner salad.
In fact, I was inspired by a similar one in Bon Appetit magazine, and it was easy to FODMAP with the use of Garlic-Infused Oil in lieu of fresh garlic.
Not All Garlic Oil Is The Same
The great majority of commercially prepared garlic-oil is based on olive oil, which is unfortunate, because when it comes to Asian-flavored and inspired dishes, such as this one, we want the pure, clean flavor of a more neutral vegetable oil.
We have a recipe for you, of course or you can buy it commercially prepared. We like Tourangelle brand. And, lest you think this is an extravagance, trust me, you will be using it for all of your low FODMAP Asian and Mexican recipes.
And Not All Fish Sauce Is The Same
Fish sauce is packed with umami. It is salty, fishy (in a great way), complex and has depth of flavor – if you buy the right brands. Brands vary hugely and the poorer tasting ones are very harsh and can ruin a dish or at the very least, drastically throw off the ratios of a recipe.
As with any recipe, I can best guarantee fine results if you follow my recommendations, which includes brands when mentioned.
Red Boat Fish Sauce is a fantastic fish sauce and I highly recommend it. Unfortunately it is not typically available in conventional supermarkets, although many Whole Foods stores carry it and of course it is available online.
The last time I ran out of Red Boat, I rushed out to the local supermarket and picked up another brand. My dish was practically ruined. I followed my very own recipe and now with the other brand of fish sauce the balance of salt, sour and sweet in the dish had to be completely overhauled.
Most folks would have believed the dish to be “bad”. I was able to resuscitate it but adding more of this and that, but it was a chore and also remarkable how different the initial dish tasted – and it wasn’t good! My suggestion is to use the ingredients that are recommended.
Sourcing Wide Rice Noodles
Okay before you get mad at me, yes, I am going to suggest yet another product that you might have to source ahead. Robin and I, and the FODMAP Everyday®Test Kitchen, are blessed in that we have many very well stocked supermarkets near us as well as several Asian stores.
If you have any Asian supermarkets near you, we highly recommend that you frequent them. Perhaps you have never shopped at one. You are missing out!
Many often have unusual produce (I buy ripe bananas and dragon fruit at mine) and dry goods like rice, pasta, tea and all sorts of condiments which are often much cheaper than at conventional supermarkets.
Plus you will most likely have more choices, too, especially when it comes to the noodles and condiments.
Rice noodles, as you know, come in many different shapes and also different formulations. The type made by Jovial and Tinkyada are more closely related to Italian pasta. Those used in this dish are the classic Asian-style. They are more translucent, have different textural qualities and also come in several widths.
The skinniest are even smaller than angel hair or capellini. Then there are those that are more of a linguine width, there’s a fettuccine width and then there are the ones I use in this recipe, which are about 3/8-inch (1 cm) wide.
You could use thinner ones, but look how appetizing these fat ones look! Give them a try.
Low FODMAP Asian Steak & Noodle Salad with Mint & Peanuts
This Low FODMAP Asian Steak & Noodle Salad with Mint & Peanuts is hearty enough for dinner and packed with flavor and texture.
- ¼ cup (60 ml) plus 2 tablespoons fresh lime juice
- 3 tablespoons fish sauce, such as Red Boat
- ¼ cup (50 g) sugar
- 2 tablespoons Garlic-Infused Oil, made with vegetable oil, or purchased equivalent, divided
- 2 small Serrano chiles, seeded and minced
- 12- ounce (340 g) skirt steak or flank steak
- Kosher salt
- Freshly ground black pepper
- 6- ounces (170 g) wide rice noodles
- 5 ¾ ounces (160 g) chopped Savoy cabbage
- 6- inch piece daikon, peeled, halved lengthwise and thinly sliced crosswise
- 2 mini seedless cucumbers, scrubbed and thinly sliced
- ½ cup (20 g) finely torn fresh mint leaves
- ½ cup (80 g) roasted, salted peanuts, finely chopped
Whisk together the lime juice, fish sauce, sugar, 1 tablespoon of the oil and minced chiles. Set aside.
Season steak with salt and pepper and place in a shallow bowl (I use a Pyrex pie plate). Pour over about 3 tablespoons of the reserved sauce, turning to coat, and marinate while you prepare the rest of the dish.
Bring a large pot of salted water to a boil. Add the noodles and stir when well to distribute in the water. Cover. Remove from heat and allow to sit for about 6 to 8 minutes, or until al dente, stirring often to prevent sticking. Drain and rinse under cool water right in the colander; set aside.
While the noodles are being prepared, toss the cabbage, daikon, cucumbers, mint and peanuts together in a large mixing bowl.
Heat remaining tablespoon of oil in a cast-iron pan (or grill pan) over medium-high heat. Add steak and cook, flipping once, until nice and crusty on the outside and to your level of preferred doneness on the inside. Total cooking time will be about 6 to 8 minutes. Let rest for 5 minutes, then slice against the grain.
Add the steak to the vegetables in your mixing bowl and add just enough of the reserved dressing, tossing to coat lightly. Taste and season with salt if needed. Your salad is ready to serve.
Dédé's Quick Recipe Tips Video
- We have heard that some folks cannot tolerate garlic-infused oil, but the comment almost always comes in reference to commercially prepared oils. If this has been the case for you, why not try making your own with our simple recipe? It might work for you and your digestion!
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
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