Slow Cooked Beef and Peppers is a wonderful idea for dinner when I don’t really know what to cook (and fresh peppers and mince in the freezer are always in my kitchen). It is a bit like a goulash and a bit like pasta sauce. But. y family adores it with a creamy mashed potatoes on the side.
- gluten and lactose free
- ready cooked meal is freezable
- fit meal, because it uses low fat mince. Personally I used a non stick pan and no added oil.
- filled with different veg!
“It has lots of veg – eat a rainbow!”
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
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INGREDIENTS FOR A SLOW COOKED BEEF AND PEPPERS, 6 PORTIONS:
500 g 5% beef mince
1/4 leek – green leaves, finely chopped
1 grated carrot
1/2 a grated courgette
1 red pepper (or 1/2 red, 1/2 yellow for colour), cut in stripes
400 ml low FODMAP chicken stock
salt, pepper to taste
Can also add: paprika, smoked paprika – mild or spicy
INSTRUCTIONS TO MAKE A SLOW COOKED BEEF AND PEPPERS:
You can do it 2 ways: in a slow cooker or in a non stick deep pan, both don’t take much preparation time. If you need dinner quick, then just use the pan method, but if you want to prepare it in the morning and leave it to slow cook throughout the day, then choose a slow cooker.
SLOW COOKER:
Preheat a slow cooker’s inside pot in a medium heat, with no oil. Add the mince. Fry until it is cooked and starts to crisper up.
Add all of the grated and chopped vegetables and mix. Fry for a few minutes, constantly stirring. Then pour in the Low FODMAP Chicken Stock.
Slow cook it for at least 3-5 hours on high, covered, until all of the vegetables soften up. Season.
PAN:
Preheat a non stick deep pan (or a wok) in a medium heat, with no oil. Add the mince. Fry until it is cooked and starts to crisper up.
Add all of the grated and chopped vegetables and mix. Fry for a few minutes, constantly stirring. Then pour in the Low FODMAP Chicken Stock.
Stew it, covered, until all of the vegetables soften up. Season.
For both:
You can serve it with rice, pasta or mashed potatoes.
If you prefer it to be more of a gravy consistency, you can thicken it with a tablespoon of cornflour, dissolved in a little bit of water.
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Slow Cooked Beef and Peppers
Equipment
- a deep non stick pan or a slow cooker
Ingredients
- 500 g 5% beef mince
- 1/4 leek - green leaves finely chopped
- 1 grated carrot
- 1/2 a grated courgette
- 1 red pepper or 1/2 red, 1/2 yellow for colour, cut in stripes
- 400 ml low FODMAP chicken stock
- salt pepper to taste
- Can also add: paprika smoked paprika - mild or spicy
Instructions
- SLOW COOKER:
- Preheat a slow cooker's inside pot in a medium heat, with no oil. Add the mince. Fry until it is cooked and starts to crisper up.
- Add all of the grated and chopped vegetables and mix. Fry for a few minutes, constantly stirring. Then pour in the Low FODMAP Chicken Stock.
- Slow cook it for at least 3-5 hours on high, covered, until all of the vegetables soften up. Season.
- PAN:
- Preheat a non stick deep pan (or a wok) in a medium heat, with no oil. Add the mince. Fry until it is cooked and starts to crisper up.
- Add all of the grated and chopped vegetables and mix. Fry for a few minutes, constantly stirring. Then pour in the Low FODMAP Chicken Stock.
- Stew it, covered, until all of the vegetables soften up. Season.
- For both:
- You can serve it with rice, pasta or mashed potatoes.
- If you prefer it to be more of a gravy consistency, you can thicken it with a tablespoon of cornflour, dissolved in a little bit of water.
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