Low FODMAP Crispy Pork Belly with Peanut Soy Sauce

Ingredients

MAKE GLUTEN FREE

Servings:

Pork Belly

700   boneless pork belly (rind scored)
1   olive oil
1.5   rock salt

Peanut Soy Sauce

1   brown sugar
1.5   rice wine vinegar*
2.5   soy sauce*
1.5   peanut butter*
1   crushed ginger*
1   garlic infused oil*
0.5   sriracha sauce

Coconut Rice

210   long grain white rice or basmati rice
125   coconut milk (canned)
375   water

Asian Greens

300   bok choy (pak choi)
1   sesame oil
0.25   sesame seeds (just add a sprinkle)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Low FODMAP Crispy Pork Belly with Peanut Soy Sauce

Last updated Jul 25th, 2019

PREP IN 15 MIN
COOKS IN 2 HR
SERVES 4

BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED IN Christmas, Dinner

Low Fodmap crispy pork crackle paired with tender moist pork, sweet coconut rice, and a tangy peanut soy sauce. I’m salivating while I type this.

Even my dad was a fan of this pork dish. Mum and I also had a fight in the kitchen over an escaped piece of pork crackle…

I know dinner is a good one when there is silence at the dinner table. Everyone was far too busy eating to talk. All I could hear was the crunch and crackle from the crispy pork rind. Yum!

Just a quick IBS note… this meal is high in fat so if your IBS is triggered by fatty or rich foods then this recipe isn’t for you. If you don’t have issues with that, then, by all means, tuck into this dish.

And before you guys call me out. Yes, canned coconut milk does have a low FODMAP serve so you can enjoy it in this recipe. I’ve done all the math for you to make sure everything is within low FODMAP servings per serve.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

Servings:

Pork Belly

700   boneless pork belly (rind scored)
1   olive oil
1.5   rock salt

Peanut Soy Sauce

1   brown sugar
1.5   rice wine vinegar*
2.5   soy sauce*
1.5   peanut butter*
1   crushed ginger*
1   garlic infused oil*
0.5   sriracha sauce

Coconut Rice

210   long grain white rice or basmati rice
125   coconut milk (canned)
375   water

Asian Greens

300   bok choy (pak choi)
1   sesame oil
0.25   sesame seeds (just add a sprinkle)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Nutrition per serve

    | |
Calories 1277
Fat 108.8g
Saturates 41.3g
Protein 24.5g
Carbs 49.8g
Sugars 4.8g
Fibre 1.9g
Salt 1.6g
Iron 5.3mg
Calcium 128.4mg
Calories 1277
Fat 108.8g
Saturates 41.3g
Protein 24.5g
Carbs 49.8g
Sugars 4.8g
Fibre 1.9g
Salt 1.6g
Iron 5.3mg
Calcium 128.4mg
Calories 1277
Fat 108.8g
Saturates 41.3g
Protein 24.5g
Carbs 49.8g
Sugars 4.8g
Fibre 1.9g
Salt 1.6g
Iron 5.3mg
Calcium 128.4mg
    | | |
  1. Preheat the oven to 240ºC (460ºF) bake function.
  2. Prep the pork. Lightly rub the meat in olive oil, then season with salt and pepper. Next season the rind/skin by rubbing in sea salt (about 1.5 tsp). Place the pork on a wire rack and transfer to a roasting pan. Roast for 30 to 40 minutes until the rind has crackled (or at least started to crackle). Reduce the heat to 150ºC (300ºF) and roast for a further 1 hour or until the flesh is tender (if your pork belly is more than 700g/1.5 pounds you will need to extend this time). If the rind hasn’t fully crackled, place under the oven grill until crisp (watch carefully so it doesn’t burn). Then allow the meat to rest for 10 minutes before carving.
  3. While the pork cooks, make the peanut soy sauce. Whisk or blend together all the sauce ingredients. Pour into a small jar and place to one side.
  4. As the pork finishes cooking (in the last 30 minutes), make the coconut rice. In a medium saucepan, place the rice, coconut milk and water. Bring to the boil and simmer uncovered for 10 minutes. Then remove from the heat. Cover and allow to rest for 15 minutes. Then fluff with a fork.
  5. As the pork rests, heat a large frypan over medium high heat. Add a drizzle of sesame oil and stir-fry the bok choy for 2 to 3 minutes until tender. Sprinkle with sesame seeds.
  6. Serve the sliced pork belly with a drizzle of peanut soy sauce and have the coconut rice and bok choy on the side. Garnish with red chilli and fresh cilantro/coriander if desired.

Buying Tips

Garlic infused oil is found in the oil section of your local supermarket. 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 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.

Check the crushed ginger does not contain garlic. Crushed ginger is grated ginger that has been preserved in a jar. You can swap it for fresh ginger if you prefer.

Check the peanut butter does not contain high FODMAP ingredients like honey, high fructose corn syrup, inulin (chicory root), agave syrup.

The amount of wheat in regular soy sauce is low FODMAP, however if you are feeling concerned you can buy gluten free soy sauce (Tamari).

Gluten Free Tips

Check the peanut butter is gluten free.

If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips

There are no dairy free tips for this recipe.

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Author: 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

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More