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DinnerEasyGluten-FreeDairy-Free

Beef & Broccoli

Tender beef strips and well-cooked broccoli florets in a glossy, savory sauce. This remission-friendly version steams the broccoli until very soft to reduce fiber's impact, making a classic takeout dish more gut-tolerable.

Beef & Broccoli
Total Time
30m
Servings
4
Calories
340
Fiber
3g
Protein
30g
Carbs
14g
Fat
18g
Best ForSafe for Crohn's & UC
RemissionPost-Op (Late)

Watch Out For

broccolimoderate

Cruciferous vegetable with fiber and sulfur compounds that may cause gas and bloating

Tip: Steam until very soft to break down fibers. Reduce to 3 cups total (3/4 cup per serving) for strict low-FODMAP. Substitute with zucchini or green beans if broccoli triggers symptoms.

red meatmoderate

Emerging research suggests red meat may alter gut bacteria and increase pro-inflammatory cytokines in some IBD patients

Tip: Reserve for occasional consumption rather than frequent. Substitute with chicken breast or thighs for a leaner alternative. Monitor your individual response.

soy (tamari)mild

Soy sensitivity affects some IBD patients

Tip: Replace with coconut aminos (use 1/3 cup since it's sweeter and less salty than tamari)

sesamemild

Sesame is a common allergen (FDA Big 9)

Tip: Omit sesame oil and sesame seeds. Use additional vegetable oil instead.

Ingredients

  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Moderate FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Moderate FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Moderate FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

Instructions

  1. Toss the sliced beef with 2 tablespoons cornstarch and 1/4 teaspoon salt in a medium bowl. Set aside for 10 minutes while you prep the other ingredients—this tenderizes the meat and creates a velvety coating.

    Equipment: medium bowl

  2. Whisk together all sauce ingredients (tamari, oyster sauce, maple syrup, rice vinegar, sesame oil, and beef broth) in a small bowl. Set aside.

    Equipment: small bowl, whisk

  3. Cut the broccoli into small, bite-sized florets about 1 inch in size for even cooking and easier digestion.

    Tip: Smaller florets cook more evenly and are easier to digest

  4. Heat 2 tablespoons vegetable oil in a large wok or 12-inch skillet over high heat until shimmering, about 2 minutes.

    Equipment: large wok, 12-inch skillet

  5. Add the beef in a single layer without crowding. Sear for 2 minutes without stirring—the beef should develop a golden-brown crust on one side.

    Tip: Don't crowd the pan—work in batches if needed for proper browning

  6. Flip the beef and cook for 1 more minute until just cooked through but still tender. Transfer to a clean plate and set aside.

  7. Add the remaining 1 tablespoon vegetable oil and 1 tablespoon garlic-infused oil to the wok. Swirl to coat the pan.

  8. Add the minced ginger and stir for 30 seconds until fragrant and sizzling—be careful not to burn it.

    Tip: Ginger burns quickly—keep it moving in the pan

  9. Add the broccoli florets and 1/4 cup water. Immediately cover with a lid and steam for 4-5 minutes, until the broccoli is very tender and easily pierced with a fork. This extended cooking is intentional—it reduces fiber's impact on digestion.

    Equipment: lid
    Tip: Extended steaming breaks down tough fibers, making broccoli easier to digest

  10. Remove the lid and let any remaining water evaporate over high heat, about 30 seconds to 1 minute.

  11. Pour the sauce into the wok and bring to a vigorous simmer, stirring constantly.

  12. Add the cornstarch slurry (1 tablespoon cornstarch mixed with 2 tablespoons water) and stir continuously until the sauce thickens and becomes glossy, about 30 seconds.

  13. Return the beef and any accumulated juices to the wok. Toss everything together until the beef and broccoli are evenly coated in sauce, about 1 minute.

  14. Transfer to a serving dish, garnish with sesame seeds if desired, and serve immediately over white rice or cauliflower rice.

Notes

Storage

Refrigerate beef and broccoli in an airtight container for up to 3 days. The broccoli may soften further in storage, which is actually beneficial for digestion. Reheat gently in a skillet over medium heat or microwave in 30-second intervals.

Slicing beef

Freeze the flank steak for 20 minutes before slicing—it firms up just enough to make thin, even slices easier. Always slice against the grain for maximum tenderness.

Chicken substitution

Swap flank steak for 1.5 lbs boneless, skinless chicken breast or thighs, sliced thin. Chicken is leaner and may be easier to tolerate than red meat for some IBD patients.

Broccoli alternatives

If broccoli triggers symptoms even when well-cooked, substitute with well-cooked zucchini, green beans, or bok choy—all have lower fiber and are gentler on the gut.

Coconut aminos option

For soy sensitivity, replace tamari with coconut aminos (use 1/3 cup since it's slightly sweeter and less salty than tamari).

Oyster sauce

Adds deep umami flavor. Most brands contain gluten, so check the label carefully and choose a gluten-free version like Lee Kum Kee Gluten-Free Oyster Sauce. Also verify it doesn't contain garlic or onion if following strict low-FODMAP.

IBD Considerations

Diet Protocol Compliance

How this recipe fits common IBD dietary approaches

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