Low-Fructose Pork Stew: Slow Cooker or Instant Pot

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This hearty pork stew is simple to make in either a slow cooker or an Instant Pot, and there’s more than enough time to clean up any dishes while it cooks. The recipe is low-fructose, low-fructan, gluten-free, sugar-free, and dairy-free! I love a good beef stew, but my husband can’t eat beef, so I’m always looking for good pork recipes.

Servings: 6

Prep Time
25 minutes

Cook Time
Instant Pot: 50 minutes (15 min to build pressure + 25 minutes cook time + 10 minutes slow release)
Slow Cooker: 6-8 hours

Ingredients (My Favorite Brands)

• 1.5 pounds pork stew meat (or pork shoulder, cut into bite-sized pieces)

• 3 tablespoons gluten-free flour

• 1 teaspoon each of salt and pepper (more or less to taste)

• 1 teaspoon paprika

• 1/2 teaspoon crushed red pepper flakes

• 2-3 tablespoons of garlic-infused olive oil

• 1.5 pounds baby potatoes, chopped into large chunks

• 5-6 carrots, peeled and chopped into large chunks

• 2-3 stalks celery, chopped into large chunks

• 4 cups low-FODMAP broth

• Optional: 1/2 cup dry white wine

• 3 tablespoons fresh herbs (rosemary, thyme, sage, basil, oregano, etc.)

• 1/2 teaspoon each salt and pepper

Instructions

• Peel the carrots. Chop the carrots, potatoes, and celery into large chunks. Chop the fresh herbs.

• In a bowl, combine pork pieces with GF flour, salt, pepper, paprika, and red pepper flakes. Toss well.

• Set the Instant Pot to sauté mode or heat a pan over medium heat. Heat 2-3 tablespoons of garlic-infused olive oil and then sauté the pork for 2-3 minutes per side (it does not need to be cooked through). If needed, add a couple tablespoons of the broth so the bottom of the Instant Pot doesn’t get too hot.

• Turn off sauté mode/stove. Move pork to the slow cooker if needed. Add the potatoes, carrots, celery, broth, and spices. If using, add the wine. Stir to combine.

• Instant Pot directions: Lock the Instant Pot lid. Set the meat/stew function for 25 minutes. Let the pressure release naturally for 5-10 minutes before quick releasing the remaining pressure.

• Slow Cooker directions: Set to slow cook on medium heat for 6-8 hours.

Fructose Forward

• Optional add-ins:

  • Chopped parsnips

  • Diced jalapeño

Fine with Fructose?

• Sauté a diced onion and some minced garlic before cooking the pork.

Serving Suggestion

• Serve with gluten-free rolls (my current favorites are Kim and Jake’s herb rolls or BFree white rolls.