Main Course MexicanChickenPorkTomatoPoblano

Pork Barbacoa

Name: Pork Barbacoa
Cuisine: Mexican
Ingredients: 7 pound pork roast - we use a shoulder roast, which in the pressure cooker results in super tender and delicious meat; 3 dried guajillo peppers; 1 poblano pepper; 1 onion peeled and quartered; 6 cloves garlic peeled; 2 teaspoons cumin; 2 teaspoons oregano; 1.5 cup chicken or vegetable broth; 3 tablespoons tomato paste; salt and pepper to taste

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High FODMAPTriggers: Garlic, Onion, Stock or broth

Fructans

Estimated from the ingredient list only. Portion sizes aren't considered, so check the Monash University FODMAP app or your dietitian before relying on this.

We found this recipe after having Barbacoa tacos at a new restaurant in town, tried it out at home, and loved it. We've been combining the pork with the avocado crema recipe…

Directions

1
Cut the roast into chunks 2-3 inches to help the pork to cook quicker.
2
Spray or brush the onions, garlic, and peppers and char on a grill
3
Peel and remove the seeds from the poblano pepper
4
Add onion, garlic, and peppers to a blender with the chicken broth, tomato paste, cumin, and oregano. Depending on how salty (or not salty) the broth is, you may need to add in more salt.
5
Blend it well until everything is combined and kind of smooth.
6
Pour this over the pork and let this sit for at least 2-3 hours
7
Place the pork and the sauce into your pressure cooker (we used the Instant Pot), seal the lid, and cook set the pressure time for 40 minutes.
8
Once the time is up, do a quick release on your Instant Pot. Shred the pork with 2 forks.
9
Reduce the remaining sauce for about 15 mins, either in the pressure cooker or in a pan. This will really bring out the flavors in the sauce.
10
Now, you can leave the meat in the sauce or drain part of it out The meat is done and ready to serve!

Diets

Fits as written

Gluten-free
Dairy-free
Egg-free
Nut-free
Paleo
Low-carb
Keto
Atkins
High-protein
Low-sodium

Works with easy swaps

Low FODMAP (3)

onion peeled and quartered → green tops of scallions or chives
garlic peeled → garlic-infused olive oil
chicken or vegetable broth → garlic- and onion-free stock

Some other ingredients are only low FODMAP in small portions.

How we decide

Vegetarian:: No meat, poultry, fish, shellfish or gelatin (including stock made from them).
Vegan:: Vegetarian, plus no dairy, eggs or honey.
Pescatarian:: No meat, poultry or gelatin; fish and shellfish are fine.
Gluten-free:: No wheat flour, pasta, bread, soy sauce, barley, rye, couscous, beer or oats (unless certified gluten-free).
Dairy-free:: No milk, butter, cream, yogurt, cheese or other dairy.
Egg-free:: No eggs, egg noodles or mayonnaise.
Nut-free:: No peanuts or tree nuts (almonds, walnuts, cashews, pistachios and so on).
Low FODMAP:: Rated from the ingredient list; see the Low FODMAP badge on each recipe.
Halal-friendly:: No pork products, alcohol or gelatin. This can't confirm halal sourcing.
Paleo:: No grains, legumes, dairy, refined sugar or seed oils.
Mediterranean:: No red or processed meat and no butter, lard, margarine or cream as cooking fats.
Low-carb:: About 20 g net carbs (carbs minus fiber) or less per serving, from the nutrition estimate.
Keto:: About 10 g net carbs or less per serving, with at least 55% of calories from fat.
Atkins:: About 10 g net carbs or less and 5 g sugar or less per serving.
High-protein:: 25 g protein or more per serving.
Low-sodium:: About 600 mg sodium or less per serving.

Based on the ingredient list and nutrition estimate only. Hidden ingredients in packaged foods, and cooking methods, aren't visible to us. Check labels, and for medical diets or allergies ask your doctor or dietitian.