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Low FODMAP Instant Pot Cuban-Style Pork

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Our Low FODMAP Instant Pot Cuban-Style Pork begins with a pork shoulder and incorporates the flavors of orange and lime and takes advantage of orange marmalade. That product gives us sweetness from sugar and the tart flavor and texture from orange peels; perfect in this dish, especially with the accent of tart fresh squeezed lime juice, oregano, cumin and some Low FODMAP Chicken Stock Low FODMAP Chicken Stock. This recipe is geared towards a 6-quart or 8-quart Instant Pot.

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About Our Low FODMAP Instant Pot Cuban-Style Pork

Is Marmalade Low FODMAP?

Monash University has lab tested marmalade and has given it a low FODMAP Green Light at 2 Australian tablespoon servings, which equals 40 g. 
 
They go on, in the small print, to state, “This serving size is low FODMAP and should be tolerated by most individuals with IBS. Low FODMAP fruit and jam sweetened with sucrose”. This last sentence is a bit vague, but we take it to mean that at the small serving stated, that if a jam is not sweetened with high fructose corn syrupCan I Make Low FODMAP Instant Pot Cuban-Style Pork In A Slow Cooker? or some other high FODMAP sweetener, that there is a good chance at the portion being low FODMAP diet compliant.
 
Our Low FODMAP Instant Pot Cuban-Style Pork recipe contains a total of 1 cup or 16 tablespoons (304 g) of orange marmalade. Divided into the 8 servings that we recommend, the dish is low FODMAP.

Can Low FODMAP Instant Pot Cuban-Style Pork Be Made Without An Instant Pot?

Yes, you can cook this dish in a large Dutch-oven. You will want to simmer on low for hours until tender. Check at the 2-hour mark.

Can I Make Low FODMAP Instant Pot Cuban-Style Pork In A Slow Cooker?

Yes. Set to Low and cook for 8 hours.

Bone-in Vs. Boneless Pork Butt (Or Shoulder)

When is a butt not a butt? Yes, I know this sounds like a juvenile joke, but the fact is that pork butt, also called Boston butt, comes from the upper shoulder of the pig. It is a preferred cut for pulled and shredded pork dishes and the one we like best here for our Low FODMAP Instant Pot Cuban-Style Pork.
 
You can use the shoulder proper but use the butt if you can. An added bonus to the tender texture is that these cuts can be very economical.

You can use boned or bone-in, either will work. Once cooked, the meat will be so tender that it will fall away from the bone quite readily.
 

Can I Substitute For The FreeFod Garlic Replacer?

FreeFod Garlic is a granular garlic powders that is lab tested and certified low FODMAP by FODMAP Friendly. This is NOT conventional garlic powder; it is low FODMAP diet compliant.
 
The overall flavor of our Low FODMAP Instant Pot Cuban-Style Pork will not be as complex and delicious without it there is not a direct substitution.
 

Seasoning Your Low FODMAP Instant Pot Cuban-Style Pork

Please read this section: When your pork is done cooking, but prior to reducing the sauce, it might taste bland; don’t fret! Also, refrain from seasoning at this point.
 
Take the time to follow the directions to reduce the sauce. It makes ALL the difference. Trust me. It makes the difference between you thinking the dish is a failure and it being a rousing success – which it will be if you follow my directions.
 
Once you reduce the sauce and re-combine it with the pork, taste and adjust seasoning as desired.
 

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Ingredients For Low FODMAP Instant Pot Cuban-Style Pork

All the ingredients are easy to come by. We are partial to our own Low FODMAP Chicken Stock, but you can also used a commercially prepared version that is diet compliant.

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How To Make Low FODMAP Instant Pot Cuban-Style Pork

Stir together the Chicken Stock, orange marmalade, lime juice, cumin, oregano, FreeFod Garlic Replacer, salt and pepper in your Instant Pot. 

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Add the pork and turn to coat.

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Lock the lid in place. Set the Instant Pot to Pressure Cook on Maximum for 1 hour 10 minutes with the Keep Warm setting off. Press Start. Allow the pot to cook and then return to normal pressure on its own, which will take about 20 to 30 minutes after the timed cooking period. Unlock the lid.

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Remove the pork to a large bowl, where you can shred it with two forks. Discard any large hunks of fat.

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Skim excess fat off of the surface of the sauce and discard. Set machine to Sauté on Medium/Normal/Custom 300°F (150°C) for 20 minutes and press Start. It will come to a simmer. Keep an eye on it, stir occasionally, and reduce it until it thickens. Re-combine the sauce with the meat, tossing together thoroughly. Look how dark and rich the sauce becomes after reducing.

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Taste and adjust seasoning at this time. Your pork is ready to serve, perhaps with a side of rice and/or a low FODMAP amount of black beans. A final squeeze of fresh lime is nice, but not necessary.

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More Instant Pot & Comfort Food Recipes

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4.55 from 11 votes

Low FODMAP Instant Pot Cuban-Style Pork

Our Low FODMAP Instant Pot Cuban-Style Pork begins with a pork shoulder and incorporates the flavors of orange and lime and takes advantage of orange marmalade. That product gives us sweetness from sugar and the tart flavor and texture from orange peels. Perfect in this dish, especially with the accent of tart fresh squeezed lime juice, oregano, cumin and some Low FODMAP Chicken Stock. This recipe is geared towards a 6-quart or 8-quart Instant Pot.

Makes: 8 Servings
Prep Time: 10 minutes
Cook Time: 2 hours
Total Time: 2 hours 10 minutes
Author: Dédé Wilson

Ingredients:

Preparation:

  1. Stir together the Low FODMAP Chicken Stock, marmalade, lime juice, cumin, oregano, FreeFod Garlic Replacer, salt and pepper in your Instant Pot.
  2. Add the pork and turn to coat. Lock the lid in place. Set the Instant Pot to Pressure Cook on Maximum for 1 hour 10 minutes with the Keep Warm setting off. Press Start. Allow the pot to cook and then return to normal pressure on its own, which will take about 20 to 30 minutes after the timed cooking period. Unlock the lid. Remove the pork to a large bowl, where you can shred it with two forks. Discard any large hunks of fat.
  3. Skim excess fat off of the surface of the sauce and discard. Set machine to Sauté on Medium/Normal/Custom 300°F (150°C) for 20 minutes and press Start. It will come to a simmer. Keep an eye on it, stir occasionally, and reduce it until it thickens. Re-combine the sauce with the meat, tossing together thoroughly. Taste and adjust seasoning at this time. Your pork is ready to serve, perhaps with a side of rice and/or a low FODMAP amount of black beans.

Notes:

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Dinner, Main Course
Cuisine: American, Cuban

Nutrition

Calories: 490kcal | Carbohydrates: 29g | Protein: 24g | Fat: 22g | Saturated Fat: 1g | Sodium: 292mg | Potassium: 13mg | Fiber: 1g | Sugar: 25g | Vitamin A: 10IU | Calcium: 7mg | Iron: 1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.