Low FODMAP Pork Loin Roast with Herb Rice Stuffing
Ingredients
MAKE GLUTEN FREEMakes 10 servings
Pork Loin Roast with Herb Stuffing
2500
pork loin roast
1
medium grain white rice (risotto rice e.g. Arborio) (uncooked amount)*
2
low FODMAP chicken stock*
1.5
leek (green leaves only, finely chopped)*
1
olive oil
1
garlic infused oil*
1
fresh parsley
0.25
green onions/scallions (green leaves only, finely chopped)*
1
dried oregano*
0.5
dried thyme
3
pumpkin seeds*
1
rock salt
Equipment
- large saucepan
- roasting tray
- tin foil
Low FODMAP Pork Loin Roast with Herb Rice Stuffing
This delicious low FODMAP pork roast recipe makes enough to feed a small army and is well worth the effort. The pork is juicy, crackling is crunchy and the rice stuffing is packed full of herby goodness.
I serve this with my favourite roast veggies, green beans and a side of homemade cranberry sauce.
I highly recommend you ask your local butcher (or the butchers at your local supermarket) if they can roll and tie your pork roast for you. This will make the process less stressful, however you will need to be prepared and take the stuffing with you.
Photo Credit: Vanessa Lewis - this recipe was also featured in The Gut Friendly Cookbook.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 10
Pork Loin Roast with Herb Stuffing
2500
pork loin roast
1
medium grain white rice (risotto rice e.g. Arborio) (uncooked amount)*
2
low FODMAP chicken stock*
1.5
leek (green leaves only, finely chopped)*
1
olive oil
1
garlic infused oil*
1
fresh parsley
0.25
green onions/scallions (green leaves only, finely chopped)*
1
dried oregano*
0.5
dried thyme
3
pumpkin seeds*
1
rock salt
Equipment
- large saucepan
- roasting tray
- tin foil
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
439
Fat
14.2g
Saturates
4.2g
Protein
56.2g
Carbs
21.5g
Sugars
0.7g
Fibre
0.6g
Salt
0.4g
Iron
3mg
Calcium
36.9mg
Calories
439
Fat
14.2g
Saturates
4.2g
Protein
56.2g
Carbs
21.5g
Sugars
0.7g
Fibre
0.6g
Salt
0.4g
Iron
3mg
Calcium
36.9mg
Calories
439
Fat
14.2g
Saturates
4.2g
Protein
56.2g
Carbs
21.5g
Sugars
0.7g
Fibre
0.6g
Salt
0.4g
Iron
3mg
Calcium
36.9mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Make the risotto. Roughly chop the green leek tips. Make the chicken stock with boiling water if using stock cubes. Heat a large saucepan over medium heat. Fry the leek tips in the olive oil and garlic infused oil for two minutes. Add the Arborio rice, stir through the mixture for about 1 minute.
- Next add 125mls (1/2 cup) of chicken stock at a time, stir every now and then until the liquid has absorbed into the rice. Carry on adding and stirring in the stock, a splash at a time. Turn down the heat to medium low if needed (if the rice is cooking too fast and starting to stick to the bottom of the pan). Once the rice has absorbed two cups of stock, check and see if the rice is cooked (should take about 20 minutes). If it isn't, add more stock and continue cooking for another few minutes. You want the rice to be cooked and sticky but not too wet. While the risotto cooks, finely chop the parsley and green onions/scallions (green tips only).
- Remove the rice from the heat and stir through the parsley, green onions/scallions (green tips only), dried oregano, thyme, and pumpkin seeds. Transfer to a plastic container or bowl and allow to cool.
- Stuff and tie your pork roast. If possible take the stuffing to the butcher and get them to stuff and tie the pork loin roast for you. Ask them to score the skin and fat for you as well.
- If you can’t do that watch these videos. They will teach you how to stuff and tie the roast. Before you stuff the roast you do need to score the skin with a sharp knife about 1cm / ½ inch deep and about 1cm / ½ inch apart. Find out how to cut a pork loin roast here (watch until 2 minutes 30 seconds).
- How to tie up the pork roast here.
- Cook your pork. Preheat the oven to 220ºC (430ºF) fan bake function. Rub the pork skin with olive oil and season generously with salt. Place in a roasting tray and transfer into the oven once hot. Roast for 30 minutes. Remove from oven and baste with the pork juices (drizzle the pork juices over the roast) and lightly season again with salt.
- Turn down the oven heat to 200ºC (390ºF) and roast the pork for about another 1 hour and 30 minutes. Baste the pork every 30 minutes. If your crackling is cooking too fast or looks like it might burn then cover it with tinfoil. Your roast might take slightly longer to cook depending on the exact size. Remove the pork from the oven when the crackling is golden and the juices run clear (insert a sharp knife into the roast).
- Rest for 10 minutes before carving. Serve with your favourite sides of vegetables and homemade cranberry sauce.
Buying Tips
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.
Make sure you buy a leek that has long green leaves (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP). Once you've finished harvesting the leaves place the leek in a glass of water on a window sill and the leaves will reshoot so you can harvest them again.
Risotto rice is a medium grain white rice like Arborio rice. This rice will go creamier than standard long grain white rice.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices 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.
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.
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: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
