Filet de porc façon jerk des Caraïbes à l’Instant Pot, pauvre en FODMAP

Ingrédients

• 1 1/2 pounds pork tenderloin
• 1/2 cup low FODMAP chicken bone broth (homemade or store-bought)
• 1/4 teaspoon xanthan gum (optional, to thicken sauce)
• 1/4 cup low sodium tamari sauce (or low sodium soy sauce if not needing gluten-free)
• 3 tablespoons garlic-infused olive oil
• 2 tablespoons lime juice
• 2 tablespoons Low FODMAP Caribbean Jerk-Style Seasoning

Préparation

1. 1

   Marinate: A minimum of 2 hours prior to cooking, whisk together marinade ingredients in a small bowl or measuring cup. Dry tenderloin with paper towels and place inside a gallon sized zip-top bag. Pour marinade over tenderloin in bag, seal, and massage with your hands until tenderloin seems evenly coated in marinade. Refrigerate for 1 ½ hours. Remove from refrigerator ½ hour prior to cooking and allow it to marinate ½ hour more at room temperature.

2. 2

   Add to Instant Pot: Once ready to cook, add ½ cup chicken bone broth to the bottom of a 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. Open zip-top bag and while holding the pork loin inside the bag with your hand from the outside, pour marinade into the Instant Pot and whisk together with broth. Using tongs, place pork loin directly in the liquid in the Instant Pot. Pour any remaining marinade over the pork loin.

3. 3

   Pressure Cook: Close the Instant Pot lid, set the pressure release valve to “Sealing,” press the “Pressure Cook” or “Manual” button, and set the timer for 7 minutes. Once the cooking cycle has completed, allow pressure to naturally release for 10 minutes, and then manually release the remaining pressure. Open lid.

4. 4

   Check temp and remove: Check temperature of pork loin using an instant read thermometer. Pork loin should reach an internal temperature of 145°F to be safely consumed. Using a fresh set of tongs, remove pork loin to a platter and allow to rest for 5 minutes.

5. 5

   Thicken sauce (optional): If you would like to thicken the sauce, you can either hit the “Sauté” button and reduce it to your desired thickness (about 5 minutes), or you can hit the “Sauté” button, and once the sauce starts bubbling, while whisking constantly, sprinkle in ¼ teaspoon xanthan gum. Continue whisking until sauce thickens, about 1-2 minutes. Once thickened, hit "Cancel" on the Instant Pot. Promptly pour sauce into a gravy boat or measuring cup.

6. 6

   Slice and serve: Slice pork loin into ½-inch slices. Serve topped with sauce over rice compliant with your dietary needs (I use hearts of palm rice or shirataki rice for Keto / low carb), Low FODMAP Instant Pot "Garlic" Mashed Potatoes, Low FODMAP Low Carb Mashed Hearts of Palm “Fauxtatoes,” another similar serving option.