Red Wine Braised Short Ribs; Low-FODMAP, Gluten-free

I love creating ‘riffs’ of my favorite dinners- from casual to gourmet- so that I can enjoy them while following a low-FODMAP lifestyle. 

When I post them on the blog, you can be assured that the meal tastes as delicious as the original, while omitting the triggers that can upset your tummy.

Sometimes I use herbs like rosemary and thyme and omit the onion and garlic completely, and other times I use infused oils to enjoy those tastes. 

Dr. Rachel’s Notes: I used low-FODMAP infused oil in these ribs to incorporate the flavor of garlic WITHOUT THE HIGH-FODMAP CARBOHYDRATES. Since FODMAPs are not dissolved in an oil base, these are a perfect way to add flavor and richness to a recipe and keep your tummy happy. These should be a pantry staple for you too- see my low-FODMAP Recipe Swap blog to learn other great tips for recipe modifications.  

This recipe for low-FODMAP Red Wine Braised Short Ribs is slow-simmered in a red wine broth, that tenderizes and flavors the meat in a lovely rich ambrosia.  Don’t worry- the alcohol will be ‘cooked off’, and you can enjoy this with your whole family.  Serve with low-FODMAP Creamy Thyme Mashed Potatoes, Polenta, Rice-Quinoa, or Roasted Potatoes. 

For other amazing beef recipes- check out my full low -FODMAP Best Beef Recipe Collection.  For gourmet recipes great for a romantic dinner, see my low-FODMAP Valentine’s Collection.

You may also love my:

• Hearty Low-FODMAP Meatloaf with Savory Sauce
• Low-FODMAP Slow-Cooker Pulled BBQ Chicken
• Low-FODMAP Baby Back Ribs Recipe
• Mouthwatering Low-FODMAP Hamburger Recipe
• Low-FODMAP Skillet Beef Pot Pie with Biscuits

Or check out over 550 more low-FODMAP recipes on the blog. Gut and IBS Friendly!

Be healthy and happy,

Rachel Pauls, MD

Red Wine Braised Short Ribs; Low-FODMAP, Gluten-free

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FODMAP expert Dr. Rachel Pauls shares a gourmet low-FODMAP recipe for Red Wine Braised Short Ribs. Slow-cooked tenderness, they fall off the bone. IBS-friendly and gluten-free!

• Author: Dr. Rachel Pauls
• Prep Time: 30 minutes
• Cook Time: 3 hours, 10 minutes
• Total Time: 3 hours, 40 minutes
• Yield: 4 servings 1x
• Category: Entree
• Method: Baking
• Cuisine: American
• Diet: Gluten Free

Ingredients

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• 3 lbs. bone-in, beef short ribs
• Kosher salt and freshly ground black pepper, to taste
• 1 tablespoon olive oil
• 2 tablespoons garlic infused oil*
• 2 medium carrots (150g), peeled, chopped or chunked
• 1 medium celery stalk (40g), peeled and finely chopped*
• 3 tablespoons all-purpose. LF, gluten-free flour
• 3 tablespoons tomato paste*
• 500ml dry red wine*
• 2 tablespoons balsamic vinegar
• 4 sprigs fresh thyme
• 2 sprigs fresh oregano
• 2 sprigs fresh rosemary
• 1 fresh or dried bay leaf
• 1 and 1/2 cups low-FODMAP beef stock or broth*

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Instructions

• Preheat oven to 350°F
• Season short ribs with salt and pepper
• Heat olive oil in a large Dutch oven over medium-high
• Working in batches, brown the short ribs on all sides, about 8-10 minutes
• Transfer short ribs to a plate and drain most of the drippings
• Add the infused oil to the pot, then the carrots, and parsnips, and cook over medium-high heat, stirring often, until soft and lightly browned, about 5 minutes
• Add LF flour and tomato paste; cook, stirring constantly, until well combined and deep red, about 2 minutes
• Stir in wine, and mix well to deglaze the pan.  Then add the short ribs with any accumulated juices from their plate
• Bring to a boil; lower heat to medium and simmer until wine is reduced by half, about 15 minutes
• Stir in the balsamic vinegar, fresh herbs, bay leaf and low-FODMAP beef broth
• Bring to a boil, cover, and transfer to oven
• Cook until short ribs are tender, about 2 to 2.5 hours
• Remove from oven and place over medium-low heat 
• Transfer short ribs to a platter, remove the herbs from the sauce, and strain the surface for excess fat
• Season sauce to taste with salt and pepper. Allow to simmer and reduce  until desired thickness
• Serve in shallow bowls over LF mashed potatoes, quinoa or rice with sauce spooned over

Notes

• Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on available data at time of posting.  **However, this meal is very rich, adjust your serving if high fat foods trigger your IBS
• Infused oils have the flavor but NOT FODMAPs, as the carbohydrates are not dissolved in the oils
• Tomato paste is low-FODMAP in 2 tablespoon servings (FODMAP Friendly lists 2.5 tablespoons as maximum).  Select a tomato paste without onion and garlic. 
• Celery is low-FODMAP in 10g servings due to mannitol
• Red wine is low-FODMAP in 150g servings; or about 150 ml per Monash.  FODMAP Friendly states Nil FODMAPs in red wine.
• Balsamic vinegar is low-FODMAP in 1 tablespoon servings, FODMAP friendly has a maximum serving size of 8 tablespoons
• Select a low-FODMAP certified beef broth, or make your own