For today’s “Whatever Wednesday Post” I’m posting a favorite new slow-cooker recipe, which includes one of my all-time favorite (and anti-inflammatory) ingredients; GINGER!
Gingered Beef and Vegetables
Slightly modified from a recipe in Fitness Magazine
1 1/2 pounds boneless beef round steak, cut into 1-inch cubes
6 medium carrots, cut into 1/2-inch-thick slices
1/2 cup sliced scallions (the green part of scallions are FODMAPs friendly!)
2 garlic cloves, minced
1 1/2 cups water
2 tablespoons reduced-sodium soy sauce
2 teaspoons grated fresh ginger
1teaspoons instant beef-bouillon granules
1/4 teaspoon crushed red pepper
3 tablespoons cornstarch
3 tablespoons cold water
1/2 cup chopped red bell pepper
2 cups loose-pack frozen green beans (optional)
Cooked brown rice
1. In a 3-1/2- or 4-quart slow-cook combine beef, carrots, scallions, and garlic. In a medium bowl, combine the 1 1/2 cups water, soy sauce, ginger, bouillon, and crushed red pepper; pour over mixture in cooker.
- Cover; cook on low-heat setting 9 to 10 hours or on high-heat setting 4 1/2 to 5 hours.
- If using a low-heat setting, turn to a high-heat setting. In a small bowl, combine cornstarch and the 3 tablespoons cold water; stir into meat mixture along with bell pepper. Cover; cook 20 to 30 minutes more, or until thickened, stirring once. Stir in green beans, if desired. Serve with brown rice.
NOTE: To make this meal more FODMAPs friendly, omit the garlic, and use different spices instead of the instant beef granules (I have yet to find any without garlic and onion). I only used 1 tsp. of the granules, as you can see (the original recipe called for more). The 1 tsp. didn’t cause me issues since it made so much!
AFTER! This meal was so simple, and of course, so delicious.
As you can see, I did not add the green beans. Actually, I forgot to add them. I had them, but it wasn’t until after we ate this that I realized I forgot to add them! This is why I made the green beans “optional”. This meal lasted three days, so we added them to the meal the next night. The original recipe called for sugar snap peas, which is definitely an option, but they aren’t FODMAPs friendly.
Estimated Nutrition Facts for 1/6th of recipe (includes 1/2 cup cooked brown rice, and includes the green beans!)