Gluten free pepper lamb stir-fry with sticky rice
This succulent lamb dish is a fantastic choice for any night of the week. However, it has been specially created to allow those 1 in 7 Australians who suffer from IBS (irritable bowel syndrome) to indulge guilt-free.
Recipes and images from The Two-Step Low-FODMAP Diet and Recipe Book by Dr Sue Shepherd (Pan Macmillan, RRP $39.95).
500 g lamb rump
2 tablespoons sesame oil
1 tablespoon garlic-infused olive oil
3 teaspoons grated ginger
1 tablespoon gluten-, onion- and garlic-free oyster sauce
1 tablespoon gluten-free cornflour
2 teaspoons freshly ground black pepper
1/4 teaspoon chilli powder (optional)
250mL (1 cup) gluten-free onion-free beef stock
1 tablespoon sesame oil (extra)
1/2 teaspoon Chinese five-spice powder
1 bunch Chinese broccoli, cut into 3cm lengths
2 cups green beans, trimmed
1/2 red capsicum, cut into strips
115g (1 cup) bean sprouts
210 g (1 cup) sushi rice or glutinous rice (which despite the name does not contain gluten)
- Cut the lamb into very thin strips. Combine the sesame and olive oils and ginger in a bowl. Add the lamb and toss to ensure it is well coated. Refrigerate for 2–3 hours.
- To make the sticky rice, place the rice in a large bowl and cover with cold water. Stand for 10 minutes then drain into a colander and rinse the rice until the water runs clear.
- Place the rice in a saucepan and add 1 cup (250 mL) cold water. Cover and bring to the boil, then reduce the heat to low. Simmer, covered, for 12 minutes or until the rice has absorbed all the water. Remove from the heat and leave to stand, covered, for 10 minutes.
- In a small bowl, combine the oyster sauce, cornflour, pepper and chilli powder, if using, to form a paste. Add the beef stock slowly, stirring well until evenly blended.
- Heat the extra sesame oil in a wok over a medium–high heat, add the five-spice powder and stir for 1 minute to develop the flavour. Add the lamb and cook for 2 minutes or until lightly browned. Add the vegetables and stir-fry for 2–4 minutes or until tender.
- Pour in the sauce, and heat through for 1–2 minutes or until thickened slightly and the sauce is coating all the meat and vegetables.
- Serve the lamb and vegetables immediately, with rice on the side.
If you have IBS and you can tolerate:
Mannitol: you may add 4 sliced button mushrooms. Or, you may substitute 1/4 cup cauliflower florets for the Chinese broccoli.
Fructose: you may substitute sugar-snap peas for the green beans.
Fructans: consider using 1/2 clove garlic, crushed and sautéed in olive oil, instead of the garlic-infused oil. Also, use regular beef stock rather than onion free.
Also from The Two-Step Low-FODMAP Diet and Recipe Book - try this amazing chicken parmigiana.