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
Scale
- 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
