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