Low FODMAP Glazed Ham

Ingredients

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SERVES 25

Low FODMAP Glazed Ham

8000   ham on the bone
65   brown sugar
85   pure maple syrup*
83.33   freshly squeezed orange juice*
1   dijon mustard*
30   whole cloves (you might need more or less depending on how you score the ham skin)

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

Equipment

  • roasting tray

Low FODMAP Glazed Ham

PREP IN 30 MIN COOKS IN 1 hour 30 MIN SERVES 25
BY ALANA SCOTT REVIEWED BY Kate Watson (RD)
FEATURED IN Christmas, Side Dishes

There are plenty of ways to create a low FODMAP glazed ham this holiday season without using honey! I love using brown sugar, maple syrup, freshly squeezed orange juice and cloves to create a tender & juicy ham.

Note on orange juice: According to the Monash low FODMAP app, freshly squeezed orange juice (99% blend) is low FODMAP in 125ml serves before becoming high FODMAP at 250ml. The amount used in this recipe is well within low FODMAP limits.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

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Calories 495
Fat 18.4g
Saturates 6.2g
Protein 71.6g
Carbs 6.2g
Sugars 5.4g
Fibre 0g
Salt 4.9g
Iron 2.6mg
Calcium 30.5mg
Calories 495
Fat 18.4g
Saturates 6.2g
Protein 71.6g
Carbs 6.2g
Sugars 5.4g
Fibre 0g
Salt 4.9g
Iron 2.6mg
Calcium 30.5mg
Calories 495
Fat 18.4g
Saturates 6.2g
Protein 71.6g
Carbs 6.2g
Sugars 5.4g
Fibre 0g
Salt 4.9g
Iron 2.6mg
Calcium 30.5mg
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  1. Preheat the oven to 150ºC (300ºF) bake function. Shift the oven shelf to the lowest level. Line a large baking tray with two layers of baking paper. Place the ham in the baking tray and into the oven for ten minutes (this will help warm the skin and make it easier to remove).
  2. While the ham warms, juice the oranges. Then whisk together the maple syrup, brown sugar, orange juice, and dijon mustard to make the glaze.
  3. Remove the ham from the oven and increase the oven temperature to 170ºC (340ºF). Make a cut around the shank of the ham using a sharp knife (about 9cm (3.5in) from the skinny end). Run your knife under the rind around the edge of the ham, then gently run your fingers back and forward between the rind and the fat to separate the skin. You should then be able to gently lift off the rind in 1 piece. Discard the skin.
  4. Score the fat in a diamond pattern, about 5mm (0.2in) deep. Stud the centres of the diamonds with cloves. Baste with 1/3 of the glaze. Place into the oven.
  5. Bake, brushing with glaze every 25 minutes, for 1 hour 30 minutes.

Buying Tips

Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).

 Make your orange juice and orange zest from fresh oranges.

Check your mustard does not contain onion or garlic powder.

Gluten Free Tips

Dairy Free Tips