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Low FODMAP French Dip Sandwich (Instant Pot / Slow Cooker)


  • Author: Gail
  • Total Time: 1 hour 35 minutes
  • Yield: 8 servings 1x

Description

This low FODMAP French Dip (also known as a Beef Dip) Sandwich is easily made juicy and tender in the Instant Pot or slow cooker and makes a great game day appetizer or everyday lunch or dinner sandwich. It can be gluten-free by using a gluten-free roll, baguette, or bun (see notes).


Ingredients

Units Scale
  • 2.5-3 pounds beef chuck roast
  • 2 tablespoons garlic-infused olive oil
  • 3 cups of low FODMAP, low sodium beef broth
  • 3 tablespoons coconut aminos or tamari (or soy sauce if not needing gluten-free)
  • 1 tablespoon pure maple syrup
  • 1 tablespoon dried chives
  • 1 teaspoon kosher salt, plus more for sprinkling
  • 1/2 teaspoon freshly ground black pepper, plus more for sprinkling
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1 bay leaf
  • 8 low FODMAP gluten-free rolls or 2 sourdough French baguettes, sliced in half (see notes)
  • 8 slices provolone cheese (see notes)

Instructions

Instant Pot Instructions:

  1. Dry roast and chop into 6 equal(ish) pieces. Hit "Sauté" on your Instant Pot. While the Instant Pot heats up, generously sprinkle the meat on all sides with kosher salt and freshly ground black pepper.
  2. Once the display reads "Hot," add 2 tablespoons of garlic inflused olive oil and swirl the pot to coat. Using tongs, add the seasoned meat and sauté for 3 minutes per side to create a decent sear on each side (you may need to do this in two batches depending on the size of the Instant Pot. I can typically sear all the beef in the 8-quart in a single batch).
  3. Once the beef is seared on all sides, hit “Cancel” on the Instant Pot and remove beef to a large plate. Add 1 cup of beef broth to the Instant Pot, wait about 15 seconds, and scrape the bottom of the pot clean with a plastic spoon. Add remaining 2 cups of broth to the pot as well as the maple syrup, 1 teaspoon kosher salt, ½ teaspoon freshly ground black pepper, oregano, and thyme and stir. 
  4. Add beef back to the pot, scraping any remaining juices and seasoning from the plate into the pot with a spatula (leave no flavor behind!). Add bay leaf.
  5. Close the lid and set the pressure release valve to "Sealing." Press the "Pressure Cook" button and set the timer for 40 minutes.
  6. Once the cooking cycle has completed, allow the pressure to release naturally for 20 minutes, and then manually release the remaining pressure. Open lid.
  7. Remove beef to a plate or platter and let rest for a few minutes. Carefully pour the au jus through a fine mesh sieve into a large bowl. Optionally but recommended, pour au jus through a fat separator and then into 8 small dipping bowls.
  8. Preheat oven broiler and place oven rack on the 2nd rung from the top. Return to beef, and using two forks, shred. Place sliced rolls or baguette pieces open faced onto a baking sheet. Pile beef onto one half of each set of rolls / baguette pieces and place one slice of provolone on top of the beef. Place under broiler for 1 minute or until cheese is slightly melted, watching closely to prevent burning. Remove from oven. Once they’re cool enough to touch, place the sandwich tops on top of the beef and melted cheese. Serve each sandwich with its own bowl of au jus on the side. Hold sandwich firmly in your hand and dip into au jus before taking each delicious bite.

Slow Cooker Instructions:

  1. Place a large skillet on the stove top on medium heat. While the skillet is heating up, generously sprinkle the meat with kosher salt and freshly ground black pepper. Once the skillet is hot, add 2 tablespoons of garlic infused olive oil and swirl pan to coat. Using tongs, add and sear meat for 3 minutes per side, creating a deep sear on each side. 
  2. Once the beef is fully seared, turn off burner and remove beef to a plate. Add 1 cup of beef broth to the skillet and scrape the bottom clean with a plastic spoon. Carefully pour or ladle skillet contents into a slow cooker, such as a Crock-Pot, using a heat resistant spatula to scrape everything from the skillet into the slow cooker.
  3. Add remaining 2 cups of broth into the slow cooker as well as the coconut aminos or tamari, pure maple syrup, 1 teaspoon kosher salt, ½ teaspoon of freshly ground black pepper, oregano and thyme. Stir until well combined. Add meat to the slow cooker, scraping any remaining juices and seasoning from the plate into the slow cooker with a spatula (leave no flavor behind!). Add bay leaf and close the lid.
  4. Set timer for 6-8 hours on low or 4 hours on high.
  5. Once the cooking time is finished, remove and discard bay leaf. Remove beef to a platter and allow to rest for a few minutes. While the beef is resting, carefully pour or ladle au jus from the slow cooker through a fine mesh sieve into a large bowl. Optionally but recommended, pour or ladle au jus into a fat separator and then into 6-8 small dipping bowls.
  6. Preheat oven broiler and place the oven rack on the 2nd rung from the top. Return to beef, and using two forks, shred. Place sliced rolls or baguette pieces open faced onto a baking sheet. Pile beef onto one half of each set of rolls / baguette pieces and place one slice of provolone on top of the beef. Place under broiler for 1 minute or until cheese is slightly melted, watching closely to prevent burning. Remove from oven. Once they’re cool enough to touch, place the sandwich tops on top of the beef and melted cheese. Serve each sandwich with its own bowl of au jus on the side. Hold sandwich firmly in your hand and dip into au jus before taking each delicious bite.

Notes

  • Low FODMAP bun options include (see post above for additional details):
    • Low FODMAP gluten-free rolls or buns
    • White sourdough French baguette (not an option if you require gluten-free)
  • Provolone cheese has not yet been tested by Monash University for FODMAPs; however, cheese that contains less than 1 gram of total carbs per serving is still under Monash’s tolerable amount per serving for low FODMAP. Check the label of the cheese you’re thinking of buying and make sure it lists less than 1g per serving for total carbohydrates. See my Instant Pot Fettuccini Alfredo recipe post for further information. If you’re not lactose intolerant, any provolone cheese is fine. See post above for additional information.
  • Cooking time above reflects time needed for the Instant Pot instructions.
  • Prep Time: 10 minutes
  • Time to Come to and Release Pressure: 13 minutes
  • Cook Time: 72 minutes
  • Category: Lunch
  • Method: Instant Pot / Slow Cooker
  • Cuisine: American

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