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Low FODMAP Shrimp and Broccoli – Just Like Takeout!

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We always keep frozen shrimp in the Test Kitchen for last minute inspiration. If you always order Shrimp and Broccoli when you go out to eat Chinese food, this is the recipe for you. Now you can make a low FODMAP rendition at home, very easily, too. Our Low FODMAP Shrimp and Broccoli has 15 minutes prep and will get on the table in 30 minutes. Perfect for a weeknight, or anytime you don’t want to bother driving to the restaurant.

very close up stir fry shrimp-2.
Image Dédé Wilson.

BTW did you know that we have a Dining Out with IBS: Chinese guide? It is tailor made for you Chinese food lovers, who are following the low FODMAP diet.

We were inspired by this recipe, but changed it just enough to become low FODMAP.

Is Shrimp Low FODMAP?

Shrimp, like all pure proteins, contain no FODMAPs whatsoever. Remember, FODMAPs are carbohydrates.

Is Broccoli Low FODMAP?

Both Monash University and FODMAP Friendly have lab tested broccoli and it has a generous low FODMAP serving size. You can easily look up all of the amounts in these apps, which we think EVERYONE following the diet should have. 

If you follow the serving sizes of our recipes, they are low FODMAP. Serving size counts!

Read more in our Explore an Article: Broccoli.

Are Soy Sauce and Oyster Sauce Low FODMAP?

There is a lot of confusion about soy products and the low FODMAP diet; some have low FODMAP serving sizes, and some do not. Lucky for all of us, soy sauce has low FODMAP serving sizes, as do certain versions of oyster sauce.

Read more here:

Garlic-Infused Oil

Plump and firm garlic clove heads in front of bottles of garlic infused oil. Monash University Certified Low FODMAP Recipe for Garlic-Infused Oil

FODMAPs are water soluble, but not oil soluble, which is how it is possible to have garlic-infused oil. Our recipe for Low FODMAP Garlic-Infused Oil is the best and we stand by that statement! You can also purchase it, and we have a guide: FODMAP Everyday’s Recommendations for Commercial Garlic-Infused Oils.

Low FODMAP Garlic-Infused Oils

How to Balance Flavors

Cooking is always about balance. In this recipe there are a few ingredients that I want you to pay close attention to. If you use different chicken stock, soy and oysters sauces, the finished dish might be overtly salty:

  • Chicken Stock: We prefer to make our own, but if you are going to buy, we suggest Gourmend. Both our homemade and their product are very mild in flavor and not overly salty. You do not want a salty stock for this recipe.
  • Soy Sauce: Please do your taste buds a favor and buy brewed soy sauce (not chemically produced). A low sodium soy sauce, such as this San-J, will give you the flavor profile you want for this recipe.
  • Oyster Sauce: Some oyster sauce is low FODMAP; some is not. We use Lee Kum Kee Panda Brand Oyster Sauce in the green label, and suggest that you do as well.
  • Low FODMAP Garlic-Infused Oil, made with vegetable oil: We always keep garlic-infused oils on hand in both olive oil versions, as well as those based upon a neutral-flavored vegetable oil. The latter is what you want in this recipe. You can make your own, or buy this one from Tourangelle, which we love.

Making Low FODMAP Shrimp and Broccoli

Bring a large pot of water to a boil. Add shrimp and blanch for about 15 seconds, or just until they take on a pink color. Remove from water with a slotted spoon, reserving the water; place shrimp in a colander in sink. Bring water back to a boil, add broccoli and blanch for about 20 seconds. The broccoli florets should be crisp and bright green. Drain in the colander (you can pour right over the shrimp) and immediately stop further cooking by running everything under cold water. Drain well.

blanched broccoli and shrimp.

In a small bowl (or your measuring cup with the stock) whisk together the chicken stock, soy sauce, oyster sauce, sesame oil and pepper.

sauce for stir fry.

Heat a wok or large skillet over high heat. Add garlic-infused oil, then add Shaoxing wine, which should sizzle; cook for about 30 seconds. Add the chicken stock mixture, bring to a boil.

wine sizzling in wok.

Add the shrimp and broccoli. Stir fry over high heat for about 30 seconds until everything is very hot.

stir fry shrimp.
Image Dédé Wilson.

Make a slurry by whisking the water and cornstarch together in a small bowl, then drizzle into hot stir-fry.

stir fry shrimp.
Image Dédé Wilson.

Continue to stir-fry for a minute or so until the sauce thickens and turns glossy. The shrimp and broccoli should be well coated. Serve immediately with white or brown rice.

close up stir fry shrimp-2.
Image Dédé Wilson.

FODMAP Information

All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.

  • Broccoli: Broccoli has been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly suggests a low FODMAP amount of 1 cup (75 g). Monash University has lab tested broccoli heads (florets), stalks and also broccoli as a “whole” vegetable. The heads are low FODMAP at ¾ cup or 75 g. The stalks are low FODMAP at ⅓ cup or 45 g. Here is where it gets confusing as they report “whole” broccoli low FODMAP at ¾ cup or 75 g, which is the same as the head/florets. What we do know is that the florets are lower in FODMAPs than the stalks, and since we typically use the heads, simply use the ¾ cup (75 g) amount as guidance.
  • Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

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close up stir fry shrimp-2.
5 from 1 vote

Low FODMAP Shrimp and Broccoli – Just Like Takeout!

We always keep frozen shrimp in the Test Kitchen for last minute inspiration. If you always order Shrimp and Broccoli when you go out to eat Chinese food, this is the recipe for you. And now you can make a low FODMAP rendition at home, very easily, too. Our Low FODMAP Shrimp and Broccoli has 15 minutes prep and will get on the table in 30 minutes. Perfect for a weeknight, or anytime you don’t want to bother driving to the restaurant.

BTW did you know that we have a Dining Out with IBS: Chinese guide? It is tailor made for you Chinese food lovers, who are following the low FODMAP diet.

Makes: 4 Servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Author: Dédé Wilson

Ingredients:

Preparation:

  1. Bring a large pot of water to a boil. Add shrimp and blanch for about 15 seconds, or just until they take on a pink color. Remove from water with a slotted spoon, reserving the water; place shrimp in a colander in sink. Bring water back to a boil, add broccoli and blanch for about 20 seconds. The broccoli florets should be crisp and bright green. Drain in the colander (you can pour right over the shrimp) and immediately stop further cooking by running everything under cold water. Drain well.
  2. In a small bowl (or your measuring cup with the stock) whisk together the chicken stock, soy sauce, oyster sauce, sesame oil and pepper.
  3. Heat a wok or large skillet over high heat. Add garlic-infused oil, then add Shaoxing wine, which should sizzle; cook for about 30 seconds. Add the chicken stock mixture, bring to a boil, then add the shrimp and broccoli. Stir fry over high heat for about 30 seconds until everything is very hot. Make a slurry by whisking the water and cornstarch together in a small bowl, then drizzle into hot stir-fry. Continue to stir-fry for a minute or so until the sauce thickens and turns glossy. The shrimp and broccoli should be well coated. Serve immediately with white or brown rice.

Notes:

FODMAP Information

All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.

• Broccoli: Broccoli has been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly suggests a low FODMAP amount of 1 cup (75 g). Monash University has lab tested broccoli heads (florets), stalks and also broccoli as a “whole” vegetable. The heads are low FODMAP at ¾ cup or 75 g. The stalks are low FODMAP at ⅓ cup or 45 g. Here is where it gets confusing as they report “whole” broccoli low FODMAP at ¾ cup or 75 g, which is the same as the head/florets. What we do know is that the florets are lower in FODMAPs than the stalks, and since we typically use the heads, simply use the ¾ cup (75 g) amount as guidance.
• Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Dinner
Cuisine: American, Chinese

Nutrition

Calories: 221kcal | Carbohydrates: 10g | Protein: 21g | Fat: 10g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.02g | Sodium: 144mg | Potassium: 225mg | Fiber: 2g | Sugar: 2g | Vitamin A: 442IU | Vitamin C: 63mg | Calcium: 37mg | Iron: 1mg

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.