Oh my, did this dish turn out yummy! I've been craving beef lately. I like to think that when I crave something, that means that my body is telling me I need the nutrients it provides. I just happen to love red meat, so this is not a problem (as long as it's grass-fed!). I was in the mood for a classic, homey meal and thought of beef tips and gravy. My husband and I both love the classic meat and potatoes meal.
Most of the recipes out there on the internet for beef tips and gravy call for packets of gravy mix, soup mix or cans of condensed soup. Really? Whatever happened to using real ingredients? Salt, pepper, oil, butter, wine, broth.....that's all you need to make the most delicious dishes.
So let's talk about the ingredients and IBS and fructose malabsorption. Usually, beef tips have onion. I actually skipped the onion and I didn't even miss it. I've never really cared for onion that much, even before I found out I had an intolerance to them (maybe my subconscious was telling me). I used garlic oil, wine and beef broth to give the dish some extra flavor. If you do love onion and want to use it, you can cut it up into large pieces and let it simmer with the beef and then remove it before serving.
The mushrooms are also optional. Mushrooms contain polyols and raffinose, which is composed of galactose, fructose and glucose. So you can imagine that they would be hard for someone with fructose malabsorption and IBS to digest. I think I had a reaction to them after eating this meal so I doubt I will eat them anymore. I will still use them in recipes, but just pick them out. My husband loves mushrooms, and I love my husband, so...
Whatever ingredients you decide to use in this dish, I'm sure you will enjoy it. Oh my, we sure did!
Beef Tips and Gravy
(Low-FODMAP Option, Gluten-Free, Dairy-Free)
1 lb. beef stew meat, cubed
2 tablespoons gluten-free flour (such as Sweet Rice Flour Blend)
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
1 tablespoon olive oil
1 clove garlic, smashed, kept whole
1 tablespoon unsalted butter
4 oz. sliced mushrooms *Not Low-FODMAP* (optional, or as tolerated)
1/4 cup dry red wine
1 cup Low-FODMAP Beef Broth (plus more if necessary)
- In a large resealable plastic bag, combine the meat, flour, salt and pepper. Shake to evenly coat the meat.
- Heat oil in a large skillet over medium-high heat. Add the garlic and saute until fragrant. Remove garlic clove just as it starts to brown. Discard. Add the meat and brown on all sides, making sure you get nice brown, flavorful crust on the meat.
- Reduce heat to medium-low and add the butter. Add the mushrooms (if using) and saute until brown and tender. Remove the meat and mushrooms to a plate and keep warm.
- Deglaze the pan with the wine, scraping up any brown bits. Let simmer until reduced slightly. Stir in the beef broth and reserved meat and mushrooms. Bring to a simmer and reduce heat to low. Cover and simmer for 1 1/2 to 2 hours, or until meat is tender. Add more beef broth if necessary.
- Serve over mashed potatoes, rice or gluten-free pasta.