IBS Shop www.ibsshop.com Everything you need To tackle IBS

Low FODMAP Recipe : Roast crispy pork belly with egg fried rice


For the pork

1.5 kg/3lb 5oz boneless pork belly, with rind

4 tbsp coarse sea salt

2 tbsp ground roasted Sichuan peppercorns

2 tsp freshly ground white pepper

2 tbsp five-spice powder

1 tbsp caster sugar

For the egg fried rice

400g/14oz long-grain rice, cooked according to the packet instructions, drained and chilled

2 free-range eggs, beaten

2 tsp sesame oil

1 tsp salt

2 tbsp groundnut or vegetable oil

½ tsp freshly ground black pepper

2 tbsp spring onions, finely chopped


For the pork, pierce the rind side of pork with a sharp fork or knife until the skin is covered with fine holes. Insert a meat hook into the meat to secure it.

Bring a large pan of water to a boil and, using a large ladle, pour the hot water over the rind side of the pork several times.

This is best done suspending the pork above the sink. Set the pork belly aside.

Heat a wok until it is hot, then add the salt, both peppers, five spice powder and sugar and stir-fry the mixture for three minutes. Allow the mixture to cool slightly.

When the mixture is cool enough to handle, rub it into the flesh side of the pork.

Hang the meat to dry for eight hours or overnight in a cool place or in front of a fan. Alternatively, place the meat on a wire rack set above a roasting tin.

More  Recipes

FODMAPs are short chain carbohydrates (oligosaccharides), disaccharides, monosaccharides and related alcohols that are poorly absorbed in the small intestine. These include short chain (oligo-) saccharide polymers of fructose (fructans) and galactose (galactans), disaccharides (lactose), monosaccharides (fructose), and sugar alcohols (polyols) such as sorbitol, mannitol, xylitol and maltitol.

The term FODMAP is an acronym, deriving from "Fermentable, Oligo-, Di-, Mono-saccharides And Polyols". The restriction of these FODMAPs from the diet has been found to have a beneficial effect for sufferers of irritable bowel syndrome and other functional gastrointestinal disorders (FGID). The low FODMAP diet was developed at Monash University in Melbourne by Peter Gibson and Susan Shepherd.

Preheat the oven to 200C/400F/Gas 6. Place the pork on a wire rack, rind side up, over a deep roasting pan filled about one third with water and roast for 20 minutes.

Reduce the heat to 180C/350F/Gas 4 and continue to roast for two hours. Turn the oven back up to 230C/450F/Gas 8 and cook for 15 minutes. Remove the meat from the oven and allow the pork to cool.

For the fried rice, mix the eggs, sesame oil and a pinch of the salt in a small bowl and set aside.

Heat a wok or large frying pan over high heat until it is hot. Add the groundnut or vegetable oil and when it is very hot and slightly smoking add the cooked rice and stir-fry for three minutes or until it is thoroughly warmed through.

Drizzle the egg mixture over the rice and continue to stir-fry for 2-3 minutes or until eggs have set and the mixture is dried. Add the remaining salt and pepper, continue to stir-fry for two minutes then toss in the spring onions. Stir several times and turn onto a serving dish. Carve the pork into bite-size pieces, arrange on a platter and serve immediately with the rice alongside.

Recipe from Good Food magazine

Share on Facebook Share on Twitter Share on Tumblr Print
Home IBS Sano IBS Health Search