Low FODMAP Sticky Pork Ribs
Ingredients
MAKE GLUTEN FREEServings:
Sticky Pork Ribs
80
leek (green tips only)*
1
garlic infused oil*
1500
pork spare ribs
Spice Rub
3
paprika*
1
brown sugar
2
ground cumin*
1
salt
1
black pepper*
0.25
dried chilli flakes (couple of pinches)*
Sauce
250
low FODMAP chicken stock*
250
freshly squeezed orange juice*
200
plain tomatoes canned*
2
soy sauce*
2
rice wine vinegar*
2
yellow mustard powder*
2
worcestershire sauce*
Equipment
- large frypan
- roasting tray
- small saucepan
- oven tray
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
Sticky Pork Ribs
80
leek (green tips only)*
1
garlic infused oil*
1500
pork spare ribs
Spice Rub
3
paprika*
1
brown sugar
2
ground cumin*
1
salt
1
black pepper*
0.25
dried chilli flakes (couple of pinches)*
Sauce
250
low FODMAP chicken stock*
250
freshly squeezed orange juice*
200
plain tomatoes canned*
2
soy sauce*
2
rice wine vinegar*
2
yellow mustard powder*
2
worcestershire sauce*
Equipment
- large frypan
- roasting tray
- small saucepan
- oven tray
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
423
Fat
15.2g
Saturates
4.5g
Protein
56.7g
Carbs
12.6g
Sugars
8g
Fibre
1.6g
Salt
1.1g
Iron
3.3mg
Calcium
102.9mg
Calories
423
Fat
15.2g
Saturates
4.5g
Protein
56.7g
Carbs
12.6g
Sugars
8g
Fibre
1.6g
Salt
1.1g
Iron
3.3mg
Calcium
102.9mg
Calories
423
Fat
15.2g
Saturates
4.5g
Protein
56.7g
Carbs
12.6g
Sugars
8g
Fibre
1.6g
Salt
1.1g
Iron
3.3mg
Calcium
103.2mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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.
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.
Monash University has tested Worcestershire sauce and it is low FODMAP, despite containing small amounts of onion and garlic. The sauce is low FODMAP because the onion and garlic are fermented during the manufacturing process which reduces the FODMAP levels. If you are vegan then choose a Worcestershire sauce that does not contain animal products.
Make your orange juice and orange zest from fresh oranges.
Check your dried chilli flakes do not contain onion or garlic powder.
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).
Choose plain canned tomatoes with no added herbs or spices. Check there is no added onion or garlic.
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
Buy a gluten free Worcestershire sauce or substitute 1 tablespoon gluten free soy sauce, 1/4 teaspoon Chinese five spice, and 1/2 tsp brown sugar for every tablespoon of Worcestershire sauce. Often the ingredient labels don't state they are gluten free, so if the ingredients look safe then ring the manufacturer to confirm.
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: 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 Hopk... Read More
