Katherine’s Mongolian Beef and (or) Veggies

30 Minutes (+ 30-minutes to marinate meat) • Gluten-free • Lactose-free • Low FODMAP • Serves 4 • Make this dish with meat only, meat and vegetables or vegetables only. You decide what you want for dinner! It’s hearty, delicious, and pretty to look at, but best of all, it’s IBS friendly.

 INGREDIENTS:

Meat:

3 tablespoon garlic infused olive oil

1 pound flank steak or sirloin sliced thinly sliced ACROSS the grain

¾ teaspoon baking soda (to tenderize the meat)

4 scallions (green part only) sliced on the diagonal

2 tablespoons white sesame seeds

Veggies:

3 tablespoons garlic infused olive oil

1 head broccoli (florets only-no stems)

1 cups chopped Oyster mushrooms (optional)

1 red, orange, or yellow pepper or 2 carrots – thinly sliced for color

1 can sliced water chestnuts – for crunch

2 scallions (green part only) sliced on the diagonal

Sauce (for both meat and veggies):

4 tablespoons garlic-infused olive or vegetable oil

2 teaspoons ginger, minced

1 cup soy sauce (low sodium is best)

1/2 cup water

1/3 - 1/2 cup packed brown sugar

½ teaspoon red pepper flakes

Ramen or rice:

4 – 6 biscuits ramen noodles – cooked and drained (keep warm)

Or steamed white rice – (keep warm)

DIRECTIONS:

When ready to prepare the meal, cook the rice or the pasta per package instructions and keep warm.

Slice steak thinly across the grain (you can freeze it for a short while to make it easier to slice thinly). To tenderize your meat before cooking:

Sprinkle 3/4 tsp baking soda/pound (bi-carbonate soda) on sliced flank steak or sirloin

Toss with fingers, let stand for 30 minutes

Meanwhile, prepare the sauce:

Heat oil in a small saucepan over medium-low.

Add ginger and stir just until fragrant (about 1 minute).

Add soy sauce, water, brown sugar, and red pepper flakes, and bring to a boil.

Let boil 3-5 minutes or until slightly thickened. Set aside.

Cook the meat:

Put two tablespoons of the olive oil in a large frying pan and heat to medium-high

Once the oil is hot, quickly stir fry in small batches so steak cooks quickly – it doesn’t need to cook all the through as it will cook completely when combined with the sauce

Overcrowding the pan can cause the beef to steam rather than sear

Add more olive oil if needed for the next batch

Once all the beef has been cooked, combine with the sauce and heat over medium until hot and bubbly. Remove from heat, stir in green onions, and set aside.

Cook the vegetables:

Use the same pan you cooked the meat in, or a second pan (if you have strict vegetarians) to cook the vegetables.

Put about 2 tablespoons garlic olive oil in the pan and heat over medium-high heat

When the oil is hot, add the broccoli and cook for about five minutes, then add the mushrooms, water chestnuts, and carrots after a few minutes. Cook all until the broccoli is just fork tender. Add the peppers at the last minute so they don’t get overcooked and too soft.

To serve: place pasta or rice in a bowl, top with meat and/or veggies. Add some of the sauce from the pan. Sprinkle with sliced scallions and sesame seeds if you like.

Enjoy!

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