Alana, of A Little Bit Yummy, has brought us another delicious recipe, this one for Low FODMAP Sticky Pork Ribs. Think making succulent ribs is hard and time consuming? Not this recipe, which is from her book, The Gut Friendly Cookbook. Alana has IBS herself and follows a modified FODMAP diet, so she speaks from personal experience. Read our interview with her!
And luckily for us, she is a fantastic cook! The recipes are also reviewed by dietitian Joanna Baker, so you can rest assured that they follow proper FODMAP protocol.
The book offers recipes within chapters for Breakfast, Lunch, Dinner, Sweet Treats and one called Feast. There are also sections on basics, menus, stocking your pantry, handy tips and more.
Low FODMAP Sticky Pork Ribs In The Oven
You can use our Garlic-Infused Oil for the oil called for in the recipe. I suggest vegetable oil based. We also have a Low FODMAP Chicken Stock recipe for you. And by the way, Monash very recently announced that freshly squeezed orange juice contains no FODMAPs, and this recipe puts it to great use.
Be sure to also check out Alana’s Poached Eggs with Lemon Hollandaise Sauce.
Excerpted with permission. The Gut Friendly Cookbook, by Alana Scott. Published by Penguin Random House New Zealand, 2019.
From Alana: Sticky, tender, and oh-so-delicious! What’s not to love about these slow-roasted pork ribs? Make them for your next barbecue or family dinner. I like to marinate the ribs in the spice rub overnight, but if you are short on time you can skip this step.
Low FODMAP Sticky Pork Ribs
From Alana: Sticky, tender, and oh-so-delicious! What’s not to love about these slow-roasted pork ribs? Make them for your next barbecue or family dinner. I like to marinate the ribs in the spice rub overnight, but if you are short on time you can skip this step.
Ingredients:
Ribs:
- 3½ pounds (1.5kg) pork spareribs
- 1 tablespoon garlic-infused oil
- 1 cup (2½oz/80g) chopped leeks (green leaves only)
Spice Rub:
- 3 teaspoons paprika
- 1 tablespoon brown sugar
- 2 teaspoons ground cumin
- 1/2 teaspoon salt
- 1 teaspoon black pepper
- Pinch of crushed red pepper, optional
Sauce:
- 1 cup (250ml) low-FODMAP chicken stock, GF if needed
- 1 cup (250ml) freshly squeezed orange juice (3 large oranges)
- 5 ounces (140g) tomato paste
- 2 tablespoons soy sauce, GF if needed
- 2 tablespoons rice wine vinegar
- 2 teaspoons yellow mustard powder
- 2 teaspoons Worcestershire sauce, GF if needed
Preparation:
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If cooking immediately, preheat oven to 325°F (165°C).
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Remove the white membrane from the ribs. Pierce the membrane with a sharp knife, slice a strip (to get it started), then peel it off using your hands and a paper towel (the paper towel will help you grip the membrane).
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Combine the spice rub ingredients in a small bowl. Rub the meat with the spice mixture and leave it for at least 30 minutes (I like to do this the night before). If you are in a rush, just add the spice mixture to the sauce.
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Heat a large frying pan over medium–high heat. Add the oil and brown the meaty side of the ribs and the leeks for 3–4 minutes. Transfer to a roasting pan.
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While you fry the pork ribs, make the sauce. In a small saucepan over medium heat, mix together the sauce ingredients (and spice rub mixture, if you haven’t already used it) and heat for 3–4 minutes.
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Pour the sauce over the pork. Cover with foil and bake for 1½ hours, then check if the pork is tender. If it isn’t tender, cover it again and continue cooking for another 30 minutes.
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Transfer the pork to a chopping board. Pour the sauce through a sieve and into a small saucepan. Rapidly boil over medium–high heat until it reduces to a moderately thick sauce (this will take 10–15 minutes).
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Increase the oven temperature to 425°F (220°C). Line a baking sheet with parchment paper.
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Gently cut the ribs into single portions. Place on the prepared baking sheet and coat each rib with sauce (use about half of the sauce). Bake for another 10–15 minutes, basting a couple of times with the remaining sauce. Cook until the pork is delightfully sticky! Or baste the ribs and cook on the barbecue for a few minutes on each side.
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Serve hot with your favorite low-FODMAP sides.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Leeks: The green parts of leeks are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
- 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.
Nutrition
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.
