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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 mins
  • Cook Time: 12 mins
  • Total Time: 22 minutes
  • Yield: 4
  • Category: Main Dish
  • Method: Skillet
  • Cuisine: Asian American

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.


Ingredients

  • 2 Tbsp. reduced sodium tamari
  • 1 Tbsp. garlic-infused olive oil
  • 2 tsp. rice vinegar
  • 2 tsp. cornstarch (mixed with 2 Tbsp. cold water)
  • 2 tsp. brown sugar
  • 1 Tbsp. cooking oil, divided
  • ¾ cup diced red pepper
  • ¼ cup diced green pepper
  • 1-2 jalapeños (or another hot chili), partially sliced in half lengthwise (tops intact), optional
  • 1 lb. medium uncooked shrimp, peeled and deveined
  • ¼ cup chopped green onions, green parts only
  • 1 tsp. toasted sesame oil
  • Cooked rice, for serving

Optional Garnishes

  • Sesame seeds
  • Chopped green onions, green parts only
  • Red pepper flakes

Instructions

  1. In a small bowl, whisk together tamari, garlic-infused olive oil, rice vinegar, cornstarch mixture, and brown sugar. Set aside.
  2. Heat 2 tsp. cooking oil in a large frying pan over medium-high heat. Add peppers and chiles and cook until bell peppers are just fork-tender. Add remaining 1 tsp. cooking oil and shrimp. Cook, stirring occasionally, until shrimp are almost completely cooked.
  3. Stir in green onions (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 chilies. Stir sesame oil into the mixture. Serve warm stirfry over rice with optional garnishes.

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.

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