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Low FODMAP Shrimp Stir Fry with Bell Peppers

Low FODMAP Shrimp Stir Fry with Bell Peppers


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 1x
  • Diet: Low Lactose

Description

Spice up supper with this easy low FODMAP Shrimp Stir Fry with Bell Peppers. It’s quicker than takeout and tastes great – without all of the FODMAPs.


Scale

Ingredients

  • 2 tablespoons reduced-sodium soy sauce (or tamari)
  • 1 tablespoon garlic-infused olive oil
  • 2 teaspoons rice vinegar
  • 2 teaspoons cornstarch (mixed with 2 tablespoons cold water)
  • 2 teaspoons brown sugar
  • 1 tablespoon cooking oil, divided (I use avocado oil)
  • ¾ cup diced red bell pepper (about ¾ medium)
  • ¼ cup diced green bell pepper (about ¼ medium)
  • 12 jalapeños, partially sliced in half lengthwise, optional
  • 1 pound uncooked shrimp, peeled and deveined
  • 2 tablespoons sliced green onion tops (green parts only)
  • 1 teaspoon toasted sesame oil

For Serving

  • Cooked rice

Instructions

  1. In a small bowl, whisk together soy sauce, garlic-infused olive oil, rice vinegar, cornstarch mixture, and brown sugar. Set aside.
  2. Heat 2 teaspoons cooking oil in a large frying pan over medium-high heat. Add peppers and chiles and cook until bell peppers are just fork-tender.
  3. Add remaining 1 teaspoon cooking oil and shrimp. Cook, stirring occasionally, until shrimp are almost completely cooked.
  4. Stir in green onion tops (green parts only) and sauce. Bring mixture to a boil and simmer until sauce has thickened (it happens pretty quick!) and shrimp are completely cooked. Remove jalapeños. Stir sesame oil into the mixture.
  5. Serve stir fry warm over rice. Top with optional garnishes like a sprinkle of sesame seeds or sliced green onion tops (green parts only).

Notes

Green Pepper:  A low FODMAP serving is a ¼ of a medium pepper or 75 grams.

ChiliesReduce or omit chilies for less spice. Chilies are low FODMAP, however, they do contain capsaicin. Capsaicin can be a non-FODMAP trigger for some with IBS.

Sesame Seeds: Considered low FODMAP in servings up to 1 Tbsp. or 11 grams.

  • Category: Main Dish
  • Method: Skillet
  • Cuisine: Asian-Inspired

Keywords: skillet meal, shrimp, gluten-free, dairy-free,