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
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!
- 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
- 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*
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
2 Responses
Ccp7837@yahoo.com
Oops!
Ingredient list contains celery, recipe contains parsnips. Celery not particularly low although parsnips are. I used all wine since I didn’t have any appropriate stock. Turned out tasty. Lets see how the celery agrees with me.
Hi Carol,
Thanks for your question! As the recipe states, the amount of celery used is within FODMAP guidelines. Hope you enjoyed it.
Best,
Rachel