Low FODMAP Pork with Lemon Butter Pasta
Ingredients
MAKE GLUTEN FREEServings:
PASTA
6
pork, beef or lamb sausages (no onion or garlic)
0.5
garlic infused oil*
80
leek (green leaves only, finely sliced)*
60
spinach (roughly sliced)
185
broccoli (cut into florets)*
185
green beans (tips removed, cut in half)
200
gluten free pasta*
1
fresh parsley (finely chopped, for serving)
LEMON BUTTER SAUCE
6
lemon juice*
4
butter or dairy free spread*
250
low FODMAP milk*
1.5
corn starch (dissolved in a couple of tablespoons of cold water)*
1
white sugar (add a small pinch if needed)
1
salt & pepper (add to taste)
Low FODMAP Pork with Lemon Butter Pasta
Let this glorious low FODMAP pork with lemon butter pasta dish be a reminder to you that super delicious food doesn’t need to be complicated. All you need is a couple of pantry staples.
Get the basics right - you can normally find garlic infused oil, lemon, butter/spread, and low FODMAP milk somewhere between your fridge and your pantry.
These ingredients when combined with some fresh veggies, some pork sausages and your favourite pasta can create a magical meal in minutes.
FODMAP note on sausages: In this dish we used pork sausages but you could use lamb or beef instead. Low FODMAP sausages that don’t contain onion or garlic do exist - you just have to go hunting for them. If you are struggling to find them then pop into your local butcher and ask them to make you a batch (some supermarkets can do this for you too - you just need to place an order in advance).
FODMAP note on pasta: Choose a gluten free pasta that doesn't contain soy flour, lentil flour, gram flour, besan flour or chickpea flour.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
PASTA
6
pork, beef or lamb sausages (no onion or garlic)
0.5
garlic infused oil*
80
leek (green leaves only, finely sliced)*
60
spinach (roughly sliced)
185
broccoli (cut into florets)*
185
green beans (tips removed, cut in half)
200
gluten free pasta*
1
fresh parsley (finely chopped, for serving)
LEMON BUTTER SAUCE
6
lemon juice*
4
butter or dairy free spread*
250
low FODMAP milk*
1.5
corn starch (dissolved in a couple of tablespoons of cold water)*
1
white sugar (add a small pinch if needed)
1
salt & pepper (add to taste)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
776
Fat
49g
Saturates
15.7g
Protein
22.5g
Carbs
64.1g
Sugars
8.7g
Fibre
9g
Salt
1.3g
Iron
4.1mg
Calcium
179.1mg
Calories
756
Fat
49g
Saturates
15.7g
Protein
22.6g
Carbs
59.1g
Sugars
5.9g
Fibre
8.9g
Salt
1.3g
Iron
4.1mg
Calcium
220.3mg
Calories
776
Fat
49g
Saturates
15.7g
Protein
22.4g
Carbs
64.1g
Sugars
8.7g
Fibre
9g
Salt
1.3g
Iron
4.1mg
Calcium
178.9mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Place a large pot of hot water on to boil (you’ll use this for your pasta). Add plenty of salt to the water, don’t be shy here, you want it to be salty like the sea to give you pasta plenty of flavour.
- Prep the broccoli, green beans and spinach. Finely slice the dark green leek leaves, then dice the leaves like you would an onion.
- Cut the sausages in half and peel off the casing (this is the thin see-through outer layer). Then cut the sausage filling into little chunks that kind of look like little gnocchi balls. These will be quite soft and that’s okay.
- Place your pasta on to cook according to the time directions on the packet - place a timer on and two minutes before it’s meant to be ready add the broccoli and green beans to the boiling pasta water. Cook for a further 2 minutes. Then drain and toss with a drizzle of olive oil (this will just stop the pasta from sticking together).
- While the pasta cooks place a large frypan over medium-high heat. Add a drizzle of garlic infused oil and the leek. Fry for one to two minutes until fragrant and slightly crispy. Then remove the leek and place in the bowl to one side. Next add the sausage pieces and allow to sizzle for two to three minutes each side, until golden brown and cooked through (if the sausage pieces release a lot of oil, then drain the oil and then continue cooking). In the last minute of cooking add the spinach and allow to wilt. Place the sausage and spinach to one side.
- Place the pan back over medium heat. Add the butter/spread and let it melt then mix through the lemon juice and low FODMAP milk. Allow to simmer for 1 minute. Then thicken with the cornflour/starch mixture. Taste and season with salt, pepper and a pinch of sugar if needed. Remove from heat once the sauce is thick and glossy.
- Toss all of the cooked ingredients into the pasta pot and pour over the sauce. Mix well, sprinkle with parsley and season with black pepper.
- Serve hot and in bowls. If you have cheese in the fridge then a little bit of grated cheese is lovely on this too.
Buying Tips
Check that the cornflour (corn starch) is made from maize and not wheat.
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.
Choose gluten free pasta, not spelt or wheat based pasta as these can be high FODMAP. Also avoid pasta products that have added high FODMAP ingredients like inulin, soy flour, lupin flour, and amaranth flour.
If some of your household are not low FODMAP or gluten free then you can cook them normal pasta, however make sure you cook it separately.
Make your lemon juice and lemon zest from fresh lemon.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Broccoli heads (these are also known as florets) are low FODMAP in ¾ cup servings according to Monash University. Just avoid larger servings as these can become high FODMAP.
Gluten Free Tips
There are no gluten free tips for this recipe.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
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: Geraldine Perez (APD)
Geraldine Perez is an accredited practising dietitian in Australia with a special interest in IBS, gut health and food intolerance. Her daughter had food intolerance as a baby and her husband has IBS. These challenges have inspired her to keep her priv... Read More
