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Low FODMAP Recipe: Korean Barbecue Beef with a Dipping Sauce


Ingredients

675g/1½lb lean sirloin or rump steaks

1 x 2.5cm/1inch piece fresh root ginger, peeled and finely chopped

3 spring onions, finely chopped (green end only)

2 tsp garlic oil

60ml/4tbsp light soy sauce

45ml/3tbsp rice wine or dry sherry

15ml/1tbsp toasted sesame seeds

10ml/2tsp caster sugar

15ml/1tbsp hot chilli sauce

For the Dipping Sauce:

1 small Asian or dessert pear, peeled and roughly chopped or 2 canned pear halves in fruit juice, drained and roughly chopped

4 spring onions, finely chopped (green end only)

60ml/4tbsp light soy sauce

45ml/3tbsp rice wine or dry sherry

15ml/1tbsp sesame oil

30-60ml/2-4tbsp hot chilli sauce

To serve:

2-3 little gem lettuce, rinsed, drained and dried

2 red chilli peppers, deseeded and thinly sliced lengthways

Extra toasted sesame seeds

Preparation method

1.To prepare the tapenade; place the olives, garli oilc, anchovy, capers, thyme and tomatoes and lemon juice in a processor or blender and process for 1-2 minutes to form a rough paste.

2. Place the steaks on a chopping board, season and sprinkle with the herbs on and oil on both sides.

3. Cook on the steaks on a prepared barbecue or under a preheated moderate grill according to your preference (Rare -2 minutes on each side, Medium Rare - 3-4 minutes on each side, Medium - 5-7 minutes on each side). Cover with foil and leave to rest for 5-10 minutes.

4. Serve the steaks with the tapenade and chunky chips.

NOTES

Flat iron steak is best when cooked to either medium rare or medium. Resting time is crucial. If preferred, replace the flat iron steaks with sirloin, rump or rib-eye steaks and cook according to your preference using the following timings: (Based on a 2cm/¾-in thick steak): Rare: 2½ minutes on each side Medium: 4 minutes on each side Well done: 6 minutes on each side

- See more at: http://www.simplybeefandlamb.co.uk/recipes/flat-iron-steaks-olive-tapenade#sthash.8GJAJCpw.dpuf

Low FODMAP Recipes