Low FODMAP Sticky Pork Ribs
Low FODMAP Sticky Pork Ribs
These low FODMAP sticky pork ribs make a great low FODMAP treat! They are simply delicious and well worth the effort.
Ingredients
Make gluten freeSticky Pork Ribs
leek (green leaves only, finely chopped)
FODMAP
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Spice Rub
ground cumin
Gluten Free
dried chilli flakes (optional)
FODMAP
Sauce
low FODMAP chicken stock
FODMAP
freshly squeezed orange juice
FODMAP
plain roma/plum tomatoes with juice canned
FODMAP
soy sauce
FODMAP
rice wine vinegar
Gluten Free
yellow mustard powder
Gluten Free
worcestershire sauce
Gluten Free
FODMAP
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Learn moreMethod
- If cooking immediately, preheat your oven to 160ºC (320ºF) bake function.
- Remove the white membrane from the ribs. Pierce the membrane with a sharp knife, slice a strip (to get it started), then peel it off using your hands and a paper towel (the paper towel will help you grip the membrane).
- Next you can season the meat (I like to do this the night before) with the spice rub. Mix the paprika, brown sugar, cumin, salt, black pepper, and dried chilli flakes in a small bowl. Then rub onto the ribs and leave to marinate overnight. If you are in a rush just add the spice rub mixture to the sauce.
- Squeeze the juice out of the oranges. Finely chop the green leek tips. Puree the canned tomatoes until smooth (I used a stick blender).
- Heat a large frypan over medium high heat. Add a splash of neutral oil and brown the meaty side of the ribs for 3 to 4 minutes. Then transfer to a roasting tray. In the same frypan, fry the green leek tips in the garlic infused oil and then transfer to the roasting tray.
- While you fry the pork ribs, make the sauce. In a small saucepan over medium heat, add the freshly squeezed orange juice, low FODMAP stock, pureed tomato, soy sauce, rice wine vinegar, mustard powder and Worcestershire sauce (and add the spices from the spice rub if you didn’t pre-marinate your meat). Mix to combine and allow to heat for 3 to 4 minutes.
- Pour the sauce over the pork. Cover with tinfoil and bake for 1 hour 30 minutes. Check and see if the pork is tender. If the pork isn’t tender, recover it and continue cooking for another 30 minutes.
- Transfer the pork to a chopping board. Pour the leftover sauce from the pork dish through a sieve and into a small saucepan. Rapidly boil over medium high heat, until it reduces into a moderately thick sauce (this will take 10 to 15 minutes).
- Increase the oven temperature to 220ºC (430ºF). Line a baking tray with baking paper.
- Gently cut or pull the ribs into single rib portions. Place on the baking tray. Coat each rib with sauce (use about half the sauce). Bake in the oven for another 10 to 15 minutes, basting a couple of times with the sauce. Cook until the pork is delightfully sticky!
- Serve hot with your favourite low FODMAP sides.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Hannah Hunter (RD)
Hannah Hunter is a UK registered dietitian specialising in adult food allergy and intolerance. She has extensive experience in helping people with IBS and underwent FODMAP training at King’s College London in 2011. Along with fellow dietitian Janet Hopkin... Read more
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