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.
Ingredients:
- 12- ounces (340 g) medium or large shrimp, peeled and deveined
- 10- ounces (280 g) broccoli florets
- 1/2 cup (120 ml) Low FODMAP chicken stock, low sodium and gluten-free preferred
- 2 tablespoons low sodium gluten-free soy sauce, such as San-J
- 1 tablespoon low FODMAP oyster sauce
- 1 teaspoon toasted sesame oil
- Generous pinch ground white pepper
- 2 tablespoons Low FODMAP Garlic-Infused Oil, made with vegetable oil, purchased or homemade
- 1 tablespoon Shaoxing wine
- 2 tablespoons water
- 1 1/2 tablespoons cornstarch
Preparation:
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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.
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In a small bowl (or your measuring cup with the stock) whisk together the chicken stock, soy sauce, oyster sauce, sesame oil and pepper.
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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 1/3 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.