Looking for a quick and easy dinner idea? This savoury low FODMAP fajita stir-fry will keep your taste buds and your tummy happy!
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I don’t know about you, but most of the time, my workday feels like a blur! Between shuttling my dogs to and from the backyard, conquering my daily tasks, and fielding unexpected hiccups, by the end of the day, I often find myself exhausted and wondering where the heck the hours have gone.
By the time dinner rolls around, I’m usually pooped. So it can be a challenge to get something remotely healthy on the table. That’s why this fajita stir-fry is one of my new favourite things! With a quick poke through my fridge, I can have heaps of veggies and meat on the table in just a few minutes!
I’m a huge fan of serving my stir-fries over rice. But you can doll them up however you want. If you’re feeling more of a wrap vibe, try adding a little cheese with sour cream and salsa to spice things up. Just remember to add anything extra to your FODMAP math!
Keep it FODMAP friendly
This low FODMAP fajita stir-fry will be a family favourite in no time! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, steak. Since steak is a protein, it doesn’t have any FODMAPs. That means you can have as much as you’d like without adding to your FODMAP load. Same rules apply if you want to swap out your beef for chicken or shrimp!
Next up, bell peppers. Monash has recently updated the recommended serving of red peppers. They used to be listed as “eat freely,” meaning you could eat as many as you wanted without adding to your FODMAP load.
According to the Monash app, red peppers are now low FODMAP in servings of 1/3 cup (43 g) per sitting. Servings of 1/4 pepper (57 g) or more are high in the FODMAP fructose.
We’ll be using 1 cup of red peppers which works out to 19 g per serving. This is well within Monash’s new recommended range.
We’ll also be using leeks. Monash has said the green part of a leek is low FODMAP in servings of 2/3 of a cup (54 g). Servings of 1 cup (75 g) or more are high in the FODMAP mannitol.
Our recipe calls for 1 cup of leeks total, which works out to 18 g per serving. This is well within Monash’s recommended range.
Next up, common tomatoes. According to Monash, common tomatoes don’t have any detectable FODMAPs. So you can adjust the tomatoes to your taste without messing up your FODMAP math.
Last but not least, rice. Monash has determined that both white and brown rice are low FODMAP in servings of 1 cup, cooked. But Monash has explained on their official low FODMAP blog that foods without a maximum serving listed can be eaten in larger serving sizes. So if you’re feeling hungry, feel free to add some extra rice.
FODMAP math
You are what you eat! Check out the notes below to see how many servings of each FODMAP group are in 1 cup of this recipe. Check out my article on FODMAP stacking for more details.
Fructose = 0.4
Lactose = 0
Fructan = 0
GOS = 0
Polyol = 0.25 (mannitol)
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Low FODMAP Fajita Stir fry
- Total Time: 25 minutes
- Yield: 4 servings 1x
Description
Looking for a quick and easy dinner idea? This simple low FODMAP fajita stir-fry is the classic family dinner you’ve been craving!
Ingredients
- 1 lb steak, cut into bite-sized pieces
- 1 tbsp low FODMAP garlic-infused olive oil, divided
- 1 cup red bell pepper, thinly sliced
- 1 cup leeks – green part only, thinly sliced
- 1 cup common tomatoes, seeded and diced
- 1/2 tsp ground cumin
- 1/2 tsp chili powder
- 1/2 tsp dried oregano
- 1/4 tsp cayenne pepper
- 1/4 cup water
- 2 cups white rice, cooked
Instructions
- Heat 1/2 tbsp of olive oil in a large frying pan. Then add steak and stir fry until cooked through. Transfer to plate and set aside.
- Heat remaining olive oil in frying pan. Add bell peppers, leeks, and tomatoes to the pan and cook for 4-5 minutes or until the vegetables are soft. Return your meat to the pan
- Combine all of your spices in a small measuring cup with 1/4 cup of water and pour it over the meat and veggies. Continue to stir until the water evaporates. Serve over prepared rice.
Notes
Recommended low FODMAP serving size – 1 cup
Monash recently updated the recommended serving of red peppers. This recipe has been updated to accommodate their new recommendations.
- Prep Time: 10
- Cook Time: 15
- Category: Lunch, Dinner
- Cuisine: Tex-Mex, American
Keywords: Fajitas, Beef Fajitas, Tex Mex
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