Low-FODMAP Braised Pork with Apples; Gluten-free
Rich, hearty and satisfying low-FODMAP recipe for Braised Pork with Apples. IBS-friendly and gluten-free.
- Prep Time: 15 minutes
- Cook Time: 1 hour 45 minutes
- Total Time: 2 hours
- Yield: 8-12 servings 1x
- Category: Entree, Dinner
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
Ingredients
Scale
- 3 pounds boneless pork loin roast, trimmed of visible fat
- 1 teaspoon kosher salt, plus to taste
- 1 teaspoon black pepper, plus to taste
- 2 tablespoons garlic-infused olive oil*
- 3 medium carrots (180g), peeled and sliced into coins, or chopped
- 1 celery stalk (50g), minced
- 3 scallions, green tips only, cut into 1 inch pieces*
- 1 tablespoon minced fresh thyme
- 1 tablespoon minced fresh rosemary
- 1 teaspoon dried sage
- 3 tablespoons low-FODMAP, gluten-free, all-purpose flour
- 2 cups low-FODMAP beef broth; divided*
- 1 tablespoon Dijon mustard
- 1 teaspoon apple cider vinegar
- 1 teaspoon brown sugar (optional)
- 1 Honeycrisp, Gala, or Golden Delicious apple, peeled, cored and thinly sliced (150g after peeling/coring)
Instructions
- Preheat oven to 350F and place rack in center of oven
- Pat your pork roast dry with paper towels and season all over with the salt and pepper
- Add garlic-infused olive oil to a large oven-safe Dutch Oven or Braiser and place on the stovetop over medium-high heat
- Add the pork to the pan and brown on all sides, about 6-8 minutes
- Transfer to a plate to stay warm for later
- Reduce heat, and add carrots and celery to the skillet sauté for 3-4 minutes until soft
- Stir in the scallion tips, then fresh thyme, rosemary, and dried sage, and allow to brown for about 30 seconds. Then add the LF, GF flour and let it to brown slightly as well
- Add 2-3 tablespoons beef broth (more if necessary), and stir to deglaze the pan
- Drizzle in the rest of the beef broth, while stirring. Bring to a simmer and stir well
- Once well combined, mix in the Dijon mustard and apple cider vinegar
- Taste broth, and season with salt and pepper, optional brown sugar, or additional herbs
- Return the pork to the pan and cover. Place into the oven and bake for 1 hour
- Remove the pan, uncover and put the sliced apple around the pork. Return to oven for an additional 30 minutes, or internal temperature of 155F
- Once cooked, taste sauce, and add seasoning if desired
- Allow to rest, then slice to serve
- Serve over mashed potatoes, rice, roasted potatoes, or quinoa, garnished with fresh thyme and rosemary leaves
Notes
- Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on available data at time of posting
- Equipment: Large oven-safe Braiser or Dutch Oven
- The tip of the scallion is low in FODMAPs, avoid the bulbs
- For peeled Granny Smith apples, one low-FODMAP serving is 25 g
- For infused oil, the flavor remains, but not the FODMAPs. Enjoy these without the tummy ache. See more low-FODMAP Tips here!
- Select a beef broth without added onion or garlic or make your own!
- Celery is low in FODMAPs in 10g servings
