Low Fodmap Stir Fry
Stir Fry - The Quick and Easy Recipe EVERYONE SHOULD MASTER
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
Serves: 3-4
Ingredients:
1 - 1 ½ lbs thin sliced Pork Chops
2 tbsp Duck fat or Garlic oil (or half and half!)
1” fresh minced Ginger
2-3 Carrots
2 Baby Bok Choy
1 Chinese Eggplant
1 Bell Pepper - Yellow
½ bunch Cilantro
2-3 Green Onions
1 tbsp GF Soy Sauce or Tamari or Coconut Aminos (whatever your body and palate prefers)
1 tbsp Rice Wine Vinegar
¼ tsp Sesame Oil
1 tbsp Cornstarch + 2 tbsp Water
⅓ - ½ cup Bone Broth (OR ½ scoop Vital Proteins Collagen Gelatin + ½ cup Water + ½ tsp Fody Chicken Soup Base
Garnish:
Bean Sprouts
Cilantro / green onion
1 tsp Dynasty Chili Oil
Instructions:
Timing is everything for a stir fry. You want to start by prepping all of your ingredients, because once you get cooking, things move pretty fast!
Prep. Peel and slice your carrots. The shape and size of your carrots determines how quickly they will cook. I like to cut mine on a diagonal about ½ an inch thick for stir frys, because they are thin enough to cook fairly quickly, but still large enough to keep them from getting mushy. Most of all, I like how this shape has a lot of surface area, which means there is more surface area for browning to happen, which means more flavor!
It’s also important to chop your veggies into similar sized pieces so that they all cook at the same rate. Today I'm opting to cut my bell pepper into strips and my eggplant into ½ inch half moon cuts, which will make them easier to eat rather than keeping them whole. When prepping your bok choy, be sure to separate the more fibrous part of the stalks from the more leafy tops, because they will cook at very different rates and your leaves will end up getting mushy. Give your fresh herbs a rough chop and set them aside for later.
Now that our veggies are prepped, we can use the cutting board to slice up our thin cut pork chops into strips. I think this will work best with our pepper strips and long cuts of eggplant.
Fry and flavor. Start by preheating a large stainless steel skillet over medium high heat. (if you have a wok, you probably know how to make stir fry. lol) Add 2 teaspoons of fat (I used frozen pan drippings from my whole roast chicken recipe, but you could use a combination duck fat and garlic oil) to your pan along with your more fibrous veggies, like carrots and about half a teaspoon of salt.
*if you want to chop down a few of your peppers to add in with the carrots and cook down to create a mirepoix vibe - you can totally do that, I did in the video if you want to check it out!
Cook with me!
Give your veg a quick stir, then spread it out and let it cook. Give the sugars in the veg enough time to caramelize before you stir them. Once you do, let them cook for 1-2 more minutes before pushing them to the side and adding the bok choy stems, peppers, and ginger along with about a teaspoon each of cooking fat, tamari and rice wine vinegar. Let those cook down for about five minutes, stirring occasionally (with the carrots), until they are about halfway done.
Next, push these veggies to the side to add the eggplant along with 2 teaspoons of fat combined with 1 teaspoon of each, tamari and rice wine vinegar. Let your veggies cook until they have reduced in size by about half (this is due to water loss), and they have wilted and are more tender but still have a good amount of spring and body. You’re also looking for the colors to POP. That’s when veggies are at their best! You DON’T wanna overcook them, so put them in a bowl and set them aside while we move on to our meat.
Start again by adding a teaspoon of fat to the hot pan, and then your pork strips along with a teaspoon of each, tamari and rice wine vinegar.
Are you starting to see a pattern? Lol Stir frys are all about building flavor, layer by layer, as you go, which makes this a super adaptable dish - something that is the same but also different each time! To our meat, we’re also going to add about a quarter teaspoon of sesame oil. A little of this goes a LONG way. That’s also why I like to add it to the sturdier meat, rather than the vegetables, which are more delicate. Let this cook for a few minutes until the strips are semi firm and the juices run clear.
Make sauce. While the meat is cooking, stir up a quick cornstarch slurry by adding 1 tablespoon of cornstarch to 2 tablespoons of cold water. Add the slurry to your meat once it’s cooked, along with half a cup of bone broth.
If you don’t have any homemade bone broth on hand, you can combine ½ a scoop of Vital Proteins Collagen Gelatin with half a cup of water and ½ a teaspoon of Fody Chicken Soup Base.
Once this comes up to temperature, it will start to thicken, at which point you can add back your cooked veggies along with your bok choy greens. Stir well to combine and evenly distribute the sauce. Turn off the heat and cover for just a few minutes to let your greens wilt, which will make them easier to digest. ;)
Taste for salt. Now that it’s not so blazing hot, you can taste it to adjust for salt, or just let everyone add soy sauce to their liking.
Serve. I like to serve up this stir fry over white rice that has a little splash of rice wine vinegar, and a side of mung beans sprouts. Garnish with green onion, and cilantro of course. If you want to make this dish a little spicy, like I always do, add a teaspoon of this low fodmap chili oil for a kick!
NOTES:
Meal Prep: Store/warm your rice and stir fry separately.
Reheating Instructions: Dish up your rice with a splash of water, cover and heat it in the microwave first for 2 minutes. Then add the stir fry, cover and heat for 1-2 more minutes. Don’t forget to garnish! This really gives your leftovers a fresh feel.
Mix it up! The best thing about stir fry is that you can use whatever protein and veg you have in the fridge and serve it up over whatever starch you prepped for the week. It’s the perfect dish to master for everyone committed to cooking meals that will transform your gut health!
Thank you guys so much for trying this recipe! I’d love to know what you think. Let me know in the comments! Don't forget to tag me if you post a pic, I love to see your cooking!!
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