Stir-Fry Garlic Ginger Broccolini
Last updated: April 2022
This tasty recipe includes ginger, which may have some soothing benefits to IBS. Broccolini, a hybrid of broccoli has the same anti-cancer and anti-inflammatory properties with a less pungent and sweeter taste. It can be enjoyed on low FODMAP, just watch your portion size. The stalks are a lower FODMAP food, and personally my favorite part of this vegetable! Although garlic is eliminated in the testing stage of a FODMAP diet, many people can reintroduce it back and tolerate it in small amounts. Always evaluate how you feel after a meal and keep track to discover which foods help and which should be avoided.
Ingredients for stir fry garlic ginger broccolini
- 1 Tablespoon ginger, thinly sliced
- 1 garlic clove, minced*
- 1 bunch broccolini
- 2 Tablespoon olive oil
- 1/8 teaspoon salt
- 2 teaspoon gluten-free soy sauce
- 6 Tablespoon water
*Garlic as tolerated
Direction for stir fry garlic ginger broccolini
- Cut off the stem ½ inch from the end.
- Peel the ginger and slice them thinly in to strips or rounds.
- Separate the stems and florets.
- In a skillet, heat the oil over medium heat.
- Add garlic, ginger, and salt and cook until slightly golden.
- Add the steam and 4 Tablespoons water and cook for 5-8 minutes, until softer.
- Add the florets and 2 Tablespoons water and cook for another 3-5 minutes.
- Mix with gluten-free soy sauce.
- calories: 77
- carbohydrates: 2.9g
- fiber: 0.7g
- potassium: 62mg
- protein: 1.7g
- saturated fat: 1g
- sodium: 548mg
- total fat: 7.1g
Disclaimer: IrritableBowelSyndrome.net does not provide any express or implied warrant toward the content or outcome of any recipe.
Do you suffer from IBS-C, IBS-D, or IBS-Mixed/Alternating?