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.
Ingredients:
- 1 cup (240 ml) Low FODMAP Chicken Stock, or purchased equivalent
- 1 cup (304 g) low FODMAP orange marmalade
- ¼ cup (60 ml) freshly squeezed lime juice
- 1 tablespoon ground cumin
- 1 tablespoon dried oregano
- 2 teaspoons FreeFod Garlic Replacer
- 1 teaspoon kosher salt
- ½ teaspoon freshly ground black pepper
- 3- pound to 3 ½-pound (1.4 kg to 1.6 kg) bone-in or boneless pork butt or shoulder, at room temperature
Preparation:
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Stir together the Low FODMAP Chicken Stock, 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. 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.
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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. 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 1/4 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.
