Low FODMAP Beef Stroganoff with Eggplant
Low-FODMAP Beef Stroganoff with Eggplant features ground beef and lactose-free kefir. Eggplant is an excellent substitute for mushrooms in this dish that is delicious served over gluten-free noodles.
Servings 4 people
Ingredients
- 2 tablespoons butter
- 2 cups chopped eggplant*
- 1/2 cup sliced scallions, green parts only (about 1/2 bunch)
- 1 pound lean ground beef
- 3 tablespoons gluten-free all-purpose flour (such as my Rice Flour Blend)
- 1 cup Low-FODMAP Beef Broth
- 1 cup Lactose-free, plain, low-fat kefir**
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- fresh chopped parsley for garnish
Instructions
- In a large skillet, melt butter over medium-high heat. Add the eggplant and scallions and saute until eggplant is softened and lightly browned, about 3 to 4 minutes. Transfer eggplant mixture to a plate and set aside.
- Using the same pan, crumble and cook ground beef over medium-high heat until browned; drain. Mix in flour. Stir in beef broth and cook until slightly thickened. Add eggplant mixture and stir in kefir. Season with salt and pepper. Continue cooking until sauce is hot, but not boiling. Serve over gluten-free pasta or rice. Top with parsley if desired.
Notes
*Since writing this recipe, Monash has tested canned champignon (button) mushrooms and fresh oyster mushrooms, both of which are low in FODMAPs (please check the Monash App for serving sizes). If you don't like eggplant, you can certainly replace it with the low-FODMAP mushrooms listed above.
**Green Valley Organics makes a lactose-free kefir and Lifeway kefir (which I use) is up to 99% lactose-free.