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30-Minute Pork Scallopini Piccata (with Lemon and Capers)

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Low-FODMAP Pork Scallopine Piccata with Lemon and Capers. A gourmet meal that is so easy. IBS-friendly and gluten-free.

Ingredients

Scale
  • 24 ounces boneless pork loin cutlets
  • 1 tablespoon Italian seasoning* with low-FODMAP ingedients
  • 1/3 cup low-FODMAP, gluten-free flour
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon black pepper
  • 3 tablespoons avocado or olive oil, divided
  • 2 tablespoons unsalted butter
  • 1/2 cup dry white wine*
  • 4 tablespoons capers*
  • 1 cup low-FODMAP chicken broth*
  • 2 lemons, juiced (about 1/4 cup juice)
  • 1 lemon, sliced thinly
  • 2 tablespoons fresh Italian flat leaf parsley, chopped
  • Parmesan cheese, optional

Instructions

  • Place the pork cutlets between 2 pieces of parchment, and using a mallet, pound out to 1/4 inch thickness
  • In a shallow bowl or plate, combine the LF flour, Italian seasoning, salt and pepper
  • Dredge the chops in the flour mixture and tap lightly to remove excess.  Set aside
  • Heat a large skillet on medium-high and add 1 tablespoon avocado oil
  • Place 2 of the pork chops in the skillet and cook for 3-5 minutes on each side, or until golden brown on both sides
  • Remove to a plate and repeat with the remaining chops, and 1 tablespoon of oil.  Add to the same plate to keep warm
  • Turn down heat to medium-low, and wipe out the pan, if needed
  • Melt 1 tablespoon of unsalted butter, and add 1 tablespoon of avocado oil, the wine, and capers
  • Cook over medium until reduced by half
  • Add the remaining butter, low-FODMAP chicken stock, lemon juice, and a few lemon slices
  • Bring to a boil until sauce thickens slightly, about 2-3 minutes, then return the pork to the skillet to warm and coat in the sauce
  • Serve, garnished with fresh parsley, and optional Parmesan

Notes

  • Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients, using FODMAP data at time of posting
  • Select an Italian seasoning without added onion or garlic powder (usually rosemary, oregano, thyme)
  • White wine is low-FODMAP in 150ml servings (5 ounces)
  • Capers are low-FODMAP in 1 tablespoon (8 g) servings
  • Chicken broths often contain added onion or garlic (natural seasonings may also contain those).  Select one that is certified low-FODMAP, or make your own!
  • Small amounts of FODMAPs are found in fresh squeezed lemon juice, up to 6 ounces is one low-FODMAP serving.  Do not substitute store-bought as that often contains added concentrates