Pork Loin Pot Roast with a Red Wine Reduction – Low FODMAP and Gluten Free

Pork Loin Pot Roast - Low FODMAP and Gluten Free

I love pot roasts – they’re the perfect convenience meal, great when you’re in need of a quick and simple dinner that is nutritious and will also impress.

Do you want to cook a healthy meal that will last a few days with minimal cleaning up? Pot roast. Do you have friends coming over but you haven’t cleaned the house in a week and need to get that sorted first? Pot roast. Side note – does anyone else hate leaving their house a mess in case you get burgled and the bastards judge your untidy kitchen? Maybe I’m just weird… Or, as is more likely the case, I would prefer to spend the whole day baking and have the dinner take care of itself. Pot roast.

You can use whichever roasting veggies you have on hand and can tolerate. You don’t just have to use potatoes and carrots, you can throw in sweet potato, different forms of squash or pumpkin in safe serving sizes (check the Monash app or use your own experience). Just be careful with adding in too many extra veggies to the one pot, though, as it will slow down cooking time. If you want to make more, just use a different dish and cover it with a lid or foil to keep everything moist. I will often roast some broccoli in garlic oil separately to get my greens in. The more colour in there, the more nutrients you’re getting – eat the rainbow, am I right?

This roast has come out moist and delicious every time and the leftovers will last for 2-3 days. To re-heat it, either use the microwave or wrap slices in foil and bake in the oven at 180 C/350 F for 30 minutes.

FODMAP Notes

  1. Potatoes are low FODMAP and so are carrots, which are listed as safe in 1 carrot servings but, if you eat too much, mannitol may become a problem. Sweet potato is safe in 1/2 cup quantity.
  2. Broccoli is safe in 1/2 cup servings – just FYI, if you choose to roast some in garlic oil while your roast is baking.
  3. Use a dry red wine, which will contain a more favourable glucose:fructose ratio.
  4. Oregano, rosemary and thyme are low FODMAP herbs.
  5. Potato and corn starch are safe, as starch is glucose-based.

Pork Loin Pot Roast with Red Wine Reduction

Serves 10.

  • 2.0 kg/4.5 lb pork loin
  • 60 ml/1/4 cup olive oil
  • 6 red potatoes
  • 4 carrots
  • 1 sweet potato
  • 750 ml red wine
  • 1/3 cup plus 1/3 cup mixture of fresh minced oregano, thyme and rosemary
  • Salt and pepper
  • 60 ml water
  • 2 tbsp. corn or potato starch

Preheat your oven to 165 C/325 F.

Rinse your pork loin thoroughly, then pat it dry. Season generously with salt and pepper and 1/3  cup herb mixture. Heat the olive oil in your dutch oven to seal the bottom and then sear each side of the pork loin for 4 minutes each, until they’re nice and golden brown. Once both sides have been browned, pour in half of the red wine and deglaze quickly, before putting the lid on and baking for 30 minutes in the oven.

Meanwhile, prep your veggies – peel the sweet potato and scrub the carrots and red potatoes, then chop into quarters – and coat in olive oil, salt and pepper and the second 1/3 cup herb mixture. Toss well to mix. After the 30 minutes is up, add the veggies to the pot, spreading them evenly around the roast, then pour in the second half of the wine. Replace the lid and send it back into the over for a further 60 minutes.

Once the roast is done (if your meat is a different weight, cook it at 165 C for 20 minutes for every 500 g/pound), the meat should be tender and white and any juices should run clear. Remove the roast onto a chopping board and let it sit for 10 minutes, while you get the vegetables onto a plate and make the red wine reduction.

To do so, skim off any fat you see and mix the corn starch into the water. Heat the pot with the drippings/red wine mix on the stove, add in the corn starch slurry and bring it to the boil. It should thicken to coat the back of a spoon but not become too thick, as you want it to pour easily and not look like a too-thick gravy. Pour it into a gravy boat through a strainer, to keep out any chunks.

Cut the roast into 2 cm slices and serve with the veggies, red wine reduction, and any other dishes you have going to the table. Enjoy!

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