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

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Low-FODMAP recipe for Red Wine Braised Short Ribs. Slow-cooked tenderness, falls off the bone. IBS-friendly and 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

  1. Preheat oven to 350°F
  2. Season short ribs with salt and pepper
  3. Heat olive oil in a large Dutch oven over medium-high
  4. Working in batches, brown the short ribs on all sides, about 8-10 minutes
  5. Transfer short ribs to a plate and drain most of the drippings
  6. Add the infused oil to the pot, then the carrots, and celery, and cook over medium-high heat, stirring often, until soft and lightly browned, about 5 minutes
  7. Add LF flour and tomato paste; cook, stirring constantly, until well combined and deep red, about 2 minutes
  8. Stir in wine, and mix well to deglaze the pan.  Then add the short ribs with any accumulated juices from their plate
  9. Bring to a boil; lower heat to medium and simmer until wine is reduced by half, about 15 minutes
  10. Stir in the balsamic vinegar, fresh herbs, bay leaf and low-FODMAP beef broth
  11. Bring to a boil, cover, and transfer to oven
  12. Cook until short ribs are tender, about 2 to 2.5 hours
  13. Remove from oven and place over medium-low heat 
  14. Transfer short ribs to a platter, remove the herbs from the sauce, and strain the surface for excess fat
  15. Season sauce to taste with salt and pepper. Allow to simmer and reduce  until desired thickness
  16. 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

Find it online: https://rachelpaulsfood.com/red-wine-braised-short-ribs-low-fodmap-gluten-free/

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