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Low FODMAP Thai Peanut Noodles with Turkey


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 4 1x
  • Diet: Low Lactose

Description

30-minute Low FODMAP Thai peanut noodles feature whole-grain brown rice spaghetti, lean ground turkey, and colorful FODMAP-free veggies tossed in a Thai-inspired peanut sauce.


Scale

Ingredients

  • 6 ounces brown rice spaghetti
  • ½ cup low FODMAP broth (I use prepared Fody Foods Low FODMAP Vegetable Soup Base)
  • ¼ cup creamy peanut butter (I use Smucker’s Natural)
  • ¼ cup reduced-sodium soy sauce (or tamari sauce)
  • 2 tablespoons fresh lime juice (about limes)
  • 1 tablespoon garlic-infused olive oil
  • 2 teaspoons granulated sugar (optional – may want to reduce/omit if peanut butter used contains sugar)
  • 2 teaspoons sriracha (optional)
  • 1 pound lean ground turkey (I use 93% lean)
  • 1½ cup carrot matchsticks (23 medium carrots)
  • 1 medium red bell pepper, stem and seeds removed and thinly sliced

Optional garnishes

  • 2 tablespoons sliced green onion tops (green parts only)
  • ¼ cup finely chopped unsalted peanuts

Instructions

  1. Cook brown rice spaghetti according to package instructions. Drain and set aside.
  2. While the spaghetti is cooking, whisk together the low FODMAP broth, peanut butter, soy sauce, lime juice, garlic-infused olive oil, and if using, sugar and sriracha.
  3. Heat a large skillet over medium-high heat. Add the turkey and cook, breaking into crumbles, until no longer pink, about 5-6 minutes.
  4. Add the carrots and red bell pepper and stir. Cook until the veggies start to soften, about 3-4 minutes.
  5. Stir in the peanut sauce and bring to a boil. Reduce heat to medium-low and simmer for 3-4 minutes or until the sauce starts to thicken.
  6. Add the cooked spaghetti and toss until the pasta is coated with sauce and everything is mixed.
  7. Serve warm topped with optional sliced green onion tops and chopped peanuts.

Storage: Refrigerate in airtight containers up to 3-4 days.


Notes

Serving: One serving of this recipe uses low FODMAP amounts of ingredients. Please refer to the Monash FODMAP app for more informaion.

Sriracha has been tested for FODMAPs by Monash University. Even though it contains small amounts of garlic, sriracha is considered low FODMAP in servings up to 1 teaspoon or 5 grams. This amount should be tolerated by most. However, avoid if you’re concerned or suspect a non-FODMAP intolerance to spicy foods (capsaicin).

  • Category: Main Course
  • Method: Stove top
  • Cuisine: Thai-Inspired

Keywords: low FODMAP, gluten free pasta, supper, pasta, peanut sauce