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Oven-Roasted Low FODMAP Pineapple Whiskey BBQ Ribs
Our Oven-Roasted Low FODMAP Pineapple Whiskey BBQ Ribs feature a zesty dry rub highly spiced with cumin and allspice, a long, slow roast in the oven and then they are run under the broiler with a light coating of our flavor-packed Pineapple Whiskey BBQ Sauce.
Prep Time: 10 minutes
Cook Time: 3 hours 10 minutes
Marination Time: 8 hours
Total Time: 11 hours 20 minutes
Makes: 8 Servings
Calories: 682 kcal
Ingredients:
- 2 racks of baby back ribs, about 3-pounds/1/4 kg each, silverskin removed (ask the butcher to do this, if you like)
- ¼ cup (28 g) Low FODMAP Cumin Allspice Dry Rub
- 3/4 cup (180 ml) Low FODMAP Pineapple Whiskey BBQ Sauce
Preparation:
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Rub every surface of the ribs – both sides, even the bones - with the dry spice mixture. Wrap in foil and refrigerate for at least four hours or overnight.
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Bring the ribs to room temperature. Position rack in middle of oven. Preheat oven to 250°F (121° C). Place foil wrapped ribs on a roasting pan, or two if needed.
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Roast ribs for 3 hours. Check at this time to assess tenderness. They should be very tender; the flesh should separate very easily from the bone.
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Unwrap ribs and discard foil and any accumulated juices. Place ribs directly on large roasting pan and coat with sauce on both sides, using about ½ cup (120 ml) of sauce total. Preheat broiler to high with rack about 4-inches (10 cm) below broiler. Broil ribs on both sides, about 2 to 5 minutes per side, or until charred here and there. Ribs are ready to serve.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Pineapple: Monash and FODMAP Friendly have both lab tested pineapple. Monash lab tests deem 1 cup fresh, chopped pineapple at 140 g to be Green Light low FODMAP. FODMAP Friendly give it a “Pass” at 1 cup (150 g). Monash has also tested dried pineapple and they have not determined a low FODMAP amount. It is Moderate at 25 g for fructans.
- 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.
- Whiskey: Monash University has lab tested whiskey and it is low FODMAP Green Light at a 30 ml serving size.
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
Oven-Roasted Low FODMAP Pineapple Whiskey BBQ Ribs
Amount Per Serving
Calories 682
Calories from Fat 315
% Daily Value*
Fat 35g54%
Carbohydrates 22g7%
Protein 74g148%
* Percent Daily Values are based on a 2000 calorie diet.
