Low FODMAP Sticky Pork Ribs

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.

Course: Dinner, Main Course

Cuisine: American and Asian

Prep Time: 30 minutes

Cook Time: 2 hours 30 minutes

Total Time: 3 hours

Makes: 6 Servings

Calories: 827 kcal

Author: Alana Scott

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:

If cooking immediately, preheat oven to 325°F (165°C).
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).
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.
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.
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.
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.
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).
Increase the oven temperature to 425°F (220°C). Line a baking sheet with parchment paper.
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.
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 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.

Nutrition Facts

Low FODMAP Sticky Pork Ribs

Amount Per Serving

Calories 827 Calories from Fat 585

% Daily Value*

Fat 65g100%

Saturated Fat 20g100%

Cholesterol 212mg71%

Sodium 952mg40%

Potassium 943mg27%

Carbohydrates 15g5%

Fiber 2g8%

Sugar 9g10%

Protein 44g88%

Vitamin A 861IU17%

Vitamin C 5mg6%

Calcium 59mg6%

Iron 4mg22%

* Percent Daily Values are based on a 2000 calorie diet.