Slow Cooked Pork Shoulder Steaks with Low-FODMAP Vegetable Sauce

Early spring and slow-cooking go hand in glove. It’s cold and it can sometimes be a struggle to ever remember what it’s like to have a light evenings. In the evening you need a meal to be ready on your return, welcoming you back with its warming aromas. This easy dish is ideal for rice, jacket potatoes, mash or even poured over crusty low-FODMAP bread.

You can use chicken, beef or vegetable stock, do check the ingredients for high FODMAP's if you are not using homemade. If you do not have a slow cooker bake in a heavy lidded casserole at 160°C for 3-4 hours. Use 400ml of stock, checking regularly to make sure it doesn’t dry out.

That's some parsnip puree hiding in the background.

That's some parsnip puree hiding in the background.

Serves 4

1 tbsp. garlic oil

250g carrots

4 pork shoulder steaks (around 600g)

10 sprigs of thyme

480g tomatoes

250ml stock

Large pinch of salt flakes

Freshly ground black pepper to taste.

Peel and slice the carrots. Slice the tomatoes into 4 horizontally. Cut out the stalk from each top slice of each tomato. Warm the oil in a frying pan over a medium high heat. Fry the carrots, stirring often for 3 minutes. Put the carrots in the slow cooker. Fry the shoulder steaks off in the frying pan for one minute each side. Place the steaks on top of the carrots. Add the tomatoes to the frying pan and fry for a minute on each side. Scatter the thyme sprigs and salt flakes over the steaks then cover with the tomatoes. Return the pan to the heat and pour in the stock. Scrape any stuck-on juices from the bottom of the pan into the stock and pour into the slow-cooker.

Cook on low for 8-9 hours. Using a fish slice or slotted spoon, gently lift the steaks out of the vegetables onto a warm plate. They may break up a little but you can reassemble on the plate. Remove the woody thyme sprigs from the vegetables. Using a hand-held blender, whizz up everything left in the slow-cooker until smooth. Season to taste. Serve the steaks with the sauce poured over the top – yum!

Low-FODMAP servings

Common tomato – 119g

Pork –

Garlic Oil - Oil should be infused with garlic to keep the FODMAP’s out!

Thyme, salt, pepper – FODMAP safe

Carrots – FODMAP’s are not detected in this food. Eat freely and according to appetite