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30-Minute Gourmet Steak Diane; Low-FODMAP, Gluten-free

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A gourmet recipe for a special occasion, this low-FODMAP Steak Diane is gluten-free and absolutely amazing. IBS-friendly and ready in 30-minutes!

Ingredients

Scale
  • Four 6-ounce beef tenderloins, pounded to 3/4″ thick
  • 1 tablespoon garlic-infused olive oil*
  • 1 tablespoon shallot or onion-infused oil*
  • 4 ounces (113g) canned mushrooms, rinsed and drained*
  • 1 tablespoon tomato paste*
  • 1/3 cup (73g) cognac or brandy
  • 1/2 cup low-FODMAP beef broth*
  • 1/2 cup heavy cream*
  • 2 teaspoons Dijon mustard
  • 1 teaspoon Worcestershire sauce
  • 1 tablespoon chives, or green scallion tips, minced
  • 1 tablespoon flat-leaf parsley minced
  • Salt and pepper to taste

Instructions

  • Allow the beef to come to room temperature for 30 minutes prior to cooking, pat dry, and season well with salt and pepper
  • When ready to cook, heat a large stainless steel, or cast iron pan to medium-high heat
  • Add the garlic-infused oil to the pan to heat, then add the beef tenderloins
  • Cook, undisturbed, for 90-120 seconds per side, then remove to a covered plate to keep warm
  • To the same pan, add the onion-infused oil, then the canned, drained mushrooms.  Sauté for about 2-3 minutes to brown, adjusting heat as necessary
  • Next, stir in the tomato paste and stir to brown for about 1 minute
  • Remove the pan from the heat and add the cognac or brandy
  • Place the pan back on the heat, and turn the heat to medium-high
  • Cook until the cognac is almost evaporated (~2 minutes) while deglazing the bottom of the pan (scraping up any of the tasty bits)
  • Add the low-FODMAP beef broth, cream, Dijon mustard, and Worcestershire sauce
  • Bring the sauce to a simmer, and cook until the sauce thickens enough to coat the back of a spoon (About 2-3 minutes)
  • Taste the sauce, and season with salt and pepper to taste 
  • Add the beef steaks and accumulated juices back to the pan
  • Cook for a short time to coat the beef in the sauce, and heat to desired doneness (internal temp of 130F for medium-rare, increase or decrease to taste)
  • Garnish with chives (or scallion tips) and fresh parsley
  • Serve, with your desired low-FODMAP side dishes

Notes

  •  Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients, using FODMAP data at time of posting
  • Infused oils do not absorb the FODMAP carbohydrates, and are suitable for the Elimination phase
  • One low-FODMAP serving for brandy/cognac is 30g 
  • One low-FODMAP serving of canned mushrooms is 75g
  • Beef broths often contain added onion or garlic (natural seasonings may also contain those).  Select one that is certified low-FODMAP, or make your own!
  • Heavy cream is low-FODMAP in 1/4 cup servings
  • Tomato paste, and Worcestershire sauce are low-FODMAP in 2 tbsp servings
  • Chives, and green scallion tips contain trace FODMAPs
  • The beef medallions cook very fast, about 90-120 seconds per side for medium rare.  I recommend this temperature, but you may cook to your preference