Low FODMAP Instant Pot Turkey Thighs
Our Low FODMAP Instant Pot Turkey Thighs are the perfect choice if you are looking for a quick-to-make turkey main dish, and perhaps are only serving two to four people. Thighs are juicy and meaty and are the perfect cut for this dish, which does require an Instant Pot. All the flavors of Thanksgiving turkey are in this super easy recipe.
Ingredients:
Turkey Thighs:
- 4 turkey thighs, bone in, skin on; about 4-pounds (1.8 kg) total
- Kosher salt
- Freshly ground black pepper
- 2 tablespoons unsalted butter
- 1 tablespoon Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
- 1 cup (64 g) chopped scallions, green parts only
- 1 medium carrot, trimmed, peeled and cut crosswise into coins
- ½ medium celery stalk trimmed, chopped
- ½ teaspoon rubbed sage
- ½ teaspoon dried thyme
- ¼ teaspoon dried rosemary
- 1 ½ cups (360 ml) Low FODMAP Turkey Stock or Low FODMAP Chicken Stock, homemade or purchased
- ½ cup (120 ml) dry white wine
- ½ teaspoon FreeFod Garlic Replacer
- ½ teaspoon FreeFod Onion Replacer
Gravy:
- 2 tablespoons unsalted butter
- 2 tablespoons low FODMAP, gluten-free all-purpose flour, such as Bob 's Red Mill 1 to 1 Gluten Free Baking Flour
Preparation:
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For The Turkey Thighs: Season both sides of the turkey thighs generously with salt and pepper.
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Set the Instant pot to Sauté. Add the butter and the oil and heat until the butter is melted. Add two of the turkey thighs, skin side down, and cook until the skin is nicely browned, then flip over and brown the other side. Remove these turkey thighs and set aside; repeat with the remaining turkey thighs.
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With the pot still set to Sauté, add the scallions, carrot, and celery. Season with salt and pepper and sauté, stirring often, until the vegetables have softened. Make sure to scrape up any browned turkey bits from the bottom of the pot. They add tons of flavor and color.
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Stir in the sage, thyme, rosemary, turkey stock, white wine, FreeFod Garlic Replacer and FreeFod Onion Replacer, Bring to a simmer in Cook for two minutes. Then add the turkey thighs back to the pot; you might have to nestle them in there on their sides. Lock the cover into place.
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Set Instant Pot on Pressure Cook High for 30 minutes with natural release. After the pressure has come down on its own, unlock lid and place turkey thighs on a plate and cover with foil to keep warm. Set a strainer over a bowl or large measuring cup and pour all liquid and vegetables through strainer.
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Now you have a choice: you can save the drained vegetables and serve them with your turkey (I like it this way), or you can discard. Let liquid sit for a few moments until fat separates to the top. Skim away and discard the fat.
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For The Gravy: Set Instant Pot to Sauté and melt butter. Whisk in flour and cook for a few moments until just beginning to take on color. Add reserved liquid slowly and whisk constantly, until you have a silky-smooth gravy. Taste and season with salt and pepper, if needed. Plate turkey thighs with gravy and enjoy!
Notes:
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
• Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
• Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
• Celery: Celery it has been lab tested by both Monash University and FODMAP Friendly. Monash University has lab tested celery and it is low FODMAP in 10 g amounts, which is about a quarter of an average stalk per serving. FODMAP Friendly gives it a “Pass” at 75 g or ¾ cup.
• 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.
• Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
• Wine: Red, white and sparkling wine is low FODMAP in 150 ml portions as determined by Monash University and FODMAP Friendly lab testing.
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.