Level-up your pot roast game with this delectable Low FODMAP Stracotto (Italian Pot Roast)! Beef chuck roast made tender in the Instant Pot or slow cooker and covered in a rustic, herbaceous sauce, this low FODMAP Italian Pot Roast recipe adapted from Joy of Cooking is Italian comfort food at its finest! Warm and comforting and perfect for date night or Sunday dinner, in addition to being low FODMAP, this Italian Pot Roast is also Paleo and Whole30 when served over a compliant starch option.
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What is Stracotto (Italian Pot Roast)?
Awhile ago, I was perusing one of my all-time favorite cookbooks, Joy of Cooking, and came across a bunch of pot roast recipes in the "Meat" section. I'm always looking for new and exciting ways to cook pot roast, and a recipe for Stracotto, or Italian Pot Roast, caught my eye. Although I'd never heard of this dish before, it sounded so delicious and easily adaptable for the Instant Pot and slow cooker as well as for low FODMAP.
While the information available on stracotto seems to be minimal, it's essentially similar to a traditional pot roast but slowly braised in a red wine and tomato sauce with a soffritto base, a mixture of chopped onion, celery and carrot. In my adapted recipe, I use a "low FODMAP soffritto base" - a mixture of finely-chopped leek (dark green leaves only), sliced carrot, and a low FODMAP quantity of sliced celery.
Instant Pot / Slow Cooker Stracotto
The original stracotto recipe braises the roast in the oven at a low temperature for 2 ½ to 3 hours. I have adapted the recipe to pressure cook in the Instant Pot for 50 minutes while still achieving amazing tenderness and depth of flavor. Or, if you prefer using the slow cooker (such as a Crock-Pot), this low FODMAP Italian Pot Roast can be slow cooked for 4 hours on high or 6-8 hours on low.
Necessary Equipment
Low FODMAP Instant Pot Stracotto (Italian Pot Roast)
The equipment I use to make this low FODMAP Italian Pot Roast in the Instant Pot includes:
- 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker
- Measuring cups and spoons
- Chopping board and knife
- Food processor to mince herbs (optional)
- Paper towels
- Tongs (2)
- Plastic spoon for stirring and scraping
- Large plate
- Spatula
- Ladles (2)
- Serving platter
- Carving knife
Low FODMAP Slow Cooker Stracotto (Italian Pot Roast)
The equipment I use to cook this low FODMAP Italian Pot Roast in the slow cooker includes:
- 6-quart Slow Cooker (I use an older model of this 6-quart Crock-Pot)
- Stovetop
- Large skillet
- Measuring cups and spoons
- Chopping board and knife
- Food processor to mince herbs (optional)
- Paper towels
- Tongs (2)
- Heat-resistant spatula for stirring and scraping
- Large plate
- Ladles (2)
- Serving platter
- Carving knife
Low FODMAP Stracotto (Italian Pot Roast): Ingredients & Success Tips
Beef Chuck Roast
For this recipe I use a 3-4 pound beef chuck roast. Beef is insanely expensive in BC, so I buy my beef and pork shoulder roasts (for low FODMAP Instant Pot Carnitas - a must try!) in bulk from Costco to keep the costs down.
Before I start preparing any ingredients, I remove the roast from the refrigerator to warm up at room temperature before cooking. This helps the roast cook more evenly and better retain its juices.
Garlic-Infused Olive Oil
To add garlicy flavor without the FODMAPs, I use garlic-infused olive oil. When starting to cook, I add 2 tablespoons of the garlic oil and swirl the Instant Pot or skillet (if using the slow cooker) to coat in oil. Then I sear the beef on each side until it easily releases from the pot/skillet without tearing, about 2-3 minutes per side. Once seared, I remove the roast to a large plate.
"Low FODMAP Soffritto"
Before starting to cook, I prepare all of my ingredients starting with the soffritto.
I just made up the term "Low FODMAP Soffritto," which is the low FODMAP version of a regular soffritto flavor base, consisting of chopped onions, carrot, and celery. In French cooking, this combination is called mirepoix; in Spanish or Latin cooking, it's spelled sofrito. Just some random international food trivia for you. You're welcome. 😉
My low FODMAP soffritto consists of:
- ½ cup leek, dark green leaves only, finely chopped
- 1 large carrot, halved lengthwise, then sliced
- 1 medium rib celery with leaves, sliced
According to Monash University's low FODMAP Diet App, celery is low FODMAP in quantities of up to ¼ of a medium stalk or 10 grams per serving. We're adding 1 medium talk across 8 servings.
After searing the roast, I add an additional tablespoon of garlic-infused olive oil to the pot/skillet and swirl to coat. Then, I add my low FODMAP soffritto and sauté for 3 minutes, stirring frequently.
Herbs
Then, I add the following herbs:
- ¼ cup tightly packed Italian parsley leaves, finely chopped
- 1 tablespoon fresh sage, finely chopped or 1 teaspoon dried sage
- 1 tablespoon fresh rosemary, finely chopped, or 1 teaspoon dried rosemary
If using all fresh herbs, they can be chopped in a food processor for quicker preparation, but that's totally optional. Using dried sage and rosemary also makes a delicious sauce.
I add the herbs to the pot and sauté for 30 seconds, stirring constantly.
Low FODMAP Low Sodium Beef Broth & Tomato Paste
Then, I hit cancel on the Instant Pot or remove the skillet from heat and add low FODMAP low sodium beef broth, scrapping the bottom of the pot/skillet clean with a plastic spoon or spatula. Then, I add the tomato paste, stirring until it is fully dissolved in broth.
If using the slow cooker, I scrape the contents of the skillet into the slow cooker at this point.
Red Wine Option
If you can tolerate the FODMAP fructose and enjoy cooking with red wine, after sautéing the herbs, add ½ cup of dry red wine, stir in the tomato paste and reduce until the pot/skillet is almost dry, stirring frequently, about 2-3 minutes. Add only 1 cup of beef broth and continue with the rest of the recipe.
If you don't tolerate fructose, there is potential for FODMAP stacking when combining canned tomatoes and red wine.
Canned Tomatoes & Remaining Spices
After adding the broth and tomato paste, I add a 28 ounce can of diced tomatoes with their juices. Then, I stir in the following spices:
- Dried chives - found in the spice isle of most grocery stores
- Kosher salt (1 teaspoon in addition to what was sprinkled on the roast prior to searing)
- Freshly ground black pepper (½ teaspoon in addition to what was sprinkled on the roast prior to searing)
Once stirred, I add the roast to the pot or slow cooker. Then, I ladle some of the sauce over the roast and lay the bay leaf somewhere on top of the sauce.
Pressure Cook in the Instant Pot
If using the Instant Pot, I close the lid, set the pressure release valve to "Sealing," hit the "Pressure Cook" button, and set the timer for 50 minutes.
Once cooked, I quick release the pressure and open the lid. Using a fresh set of tongs, I remove and discard the bay leaf. Then, I remove the roast to a platter and allow to rest for 5 minutes.
If you prefer a thinner sauce, hit "Sauté" on the Instant Pot and reduce to your desired thickness. I typically don't reduce the sauce as I find it doesn't matter when eating it over low FODMAP polenta, but you may want to if eating it over brown rice noodles or zoodles so it's not too watery.
Slow Cook in the Crock-Pot
If using a slow cooker, I close the lid and set the timer for 4 hours on low or 6-8 hours on high.
Once cooked, I open the lid. Using a fresh set of tongs, I remove and discard the bay leaf. Then, I remove the roast to a platter and allow to rest for 5 minutes.
If you prefer a thinner sauce, carefully ladle or pour the sauce into a large saucepan and place it medium-high heat on the stovetop. Reduce the sauce until it's to your desired thickness.
Serving Options
I slice the roast into ¼-inch slices and typically serve this low FODMAP Italian Pot Roast over my Low FODMAP Polenta or brown rice noodles, but these options are not Paleo or Whole30. For Paleo/Whole30, serve it over the low FODMAP option of my Instant Pot Garlic Mashed Potatoes. If not eating low FODMAP, you can also serve over zoodles.
Low FODMAP Stracotto: Italian Pot Roast (Instant Pot, Slow Cooker)
Ingredients
- 3-4 pound beef chuck roast
- 3 tablespoons garlic-infused olive oil, divided
- ½ cup leek, dark green leaves only, finely chopped
- 1 large carrot, halved lengthwise, then sliced
- 1 medium rib celery, sliced*
- ¼ cup tightly packed Italian parsley leaves, finely chopped*
- 1 tablespoon fresh sage, finely chopped or 1 teaspoon dried sage*
- 1 tablespoon fresh rosemary, finely chopped, or 1 teaspoon dried rosemary*
- 1 cup low FODMAP low sodium beef broth*
- 2 tablespoons tomato paste
- 28 ounce can diced tomatoes, with their juice
- 2 teaspoons dried chives
- 1 teaspoon kosher salt, plus more for sprinkling
- ½ teaspoon black pepper, freshly-ground, plus more for sprinkling
- 1 bay leaf
Instructions
Instant Pot Instructions:
- Remove beef chuck roast from the refrigerator to warm up while you’re preparing the ingredients. Have all ingredients prepared and ready to go before starting to cook.
- Press “Sauté” on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. While the Instant Pot is heating up, remove any butcher string from the roast, dry roast with paper towels, and generously season with kosher salt and freshly ground black pepper.
- Once the display on the Instant Pot reads "Hot," add 2 tablespoons of the garlic-infused olive oil and swirl the pot to coat the bottom in oil. Using tongs, add the roast to the pot and sear for 2-3 minutes on each side or until the roast can be easily removed from the pot without tearing. Once all sides are seared, remove the roast to a large plate.
- Add the remaining 1 tablespoon of garlic-infused olive oil and swirl the pot to coat. Add chopped leek, carrot, and celery, and sauté for 3 minutes, stirring frequently.
- Add parsley, sage, and rosemary to the pot, and sauté for 30 seconds, stirring constantly.
- Press "Cancel" on the Instant Pot. Add beef broth, wait about 15-20 seconds, and scrape the bottom of the pot clean with a plastic spoon. Add tomato paste and stir until completely dissolved.
- Add the can of diced tomatoes and their juices, dried chives, 1 teaspoon kosher salt and ½ teaspoon black pepper to the pot and stir. Put the roast back in the pot and scrape any juices that it left behind on the plate into the pot with a spatula (leave no flavor behind!). Ladle sauce over the top of the roast to coat. Add bay leaf to the top of the sauce. Close the lid of the Instant Pot, set the pressure release valve to "Sealing," press the “Pressure Cook” or “Manual” button, and set the timer for 50 minutes.
- Once the cooking cycle has completed, quick release the pressure. Open lid. Using a fresh set of tongs, remove and discard bay leaf. Remove roast to a platter and allow to rest for 5 minutes. Reduce sauce if desired by pressing the “Sauté” button on the Instant Pot and reducing until sauce is to your desired thickness.*
- Slice roast into ¼-inch slices. Serve over Low FODMAP Polenta or brown rice noodles (not Paleo/Whole30), or over the Low FODMAP option of my Instant Pot Garlic Mashed Potatoes (Paleo/Whole30). If not needing Low FODMAP, serve over zoodles (Paleo/Whole30). Pour sauce over roast and serve.
Slow Cooker Instructions:
- Remove the roast from the refrigerator to warm up while you’re preparing the ingredients. Have all ingredients prepared and ready to go before starting to cook.
- Place a large skillet on medium heat on the stovetop, add 2 tablespoons of the garlic-infused olive oil, and swirl the skillet to coat. While the skillet is heating up, remove any butcher string from the roast, dry the roast with paper towels, and generously season with kosher salt and freshly ground black pepper.
- Once the skillet is hot, using tongs, sear roast 2-3 minutes per side or until the roast easily releases from the skillet without tearing. Once all sides are seared, remove roast to a large plate.
- Add the remaining 1 tablespoon of garlic-infused olive oil to the skillet and swirl to coat. Add chopped leek, carrot, and celery and sauté for 3 minutes, stirring frequently.
- Add parsley, sage, and rosemary to the skillet, and sauté for 30 seconds, stirring constantly.
- Remove skillet from heat. Add beef broth and scrape the bottom of the skillet clean with a heat-resistant spatula. Add tomato paste and stir until dissolved. Carefully pour or ladle skillet contents into your slow cooker.
- Add can of tomatoes and their juices, dried chives, 1 teaspoon kosher salt and ½ teaspoon black pepper to the slow cooker and stir. Put the roast in the slow cooker (I use this 6-quart Crock-Pot) and scrape any juices that it left behind on the plate into the slow cooker with a spatula (leave no flavor behind!). Ladle sauce over the top of the roast to coat. Add bay leaf to the top of the sauce.
- Close the lid of the slow cooker and cook for 4 hours on low or 6-8 hours on high.
- Once cooking time has been reached, open lid. Using a fresh set of tongs, remove and discard bay leaf. Remove roast and place on a platter to rest for 5 minutes. If you prefer a thicker sauce, reduce it in a large saucepan on medium high heat on the stove top until your desired thickness is reached.*
- Slice roast into ¼-inch slices. Serve over Low FODMAP Polenta or brown rice noodles (not Paleo/Whole30), or over the Low FODMAP option of my Instant Pot Garlic Mashed Potatoes (Paleo/Whole30). If not needing Low FODMAP, serve over zoodles (Paleo/Whole30). Pour sauce over roast and serve.
Equipment
Notes
- Celery: Monash University’s Low FODMAP Diet App lists celery as low FODMAP at ¼ of a medium stalk or 10 grams. We’re adding 1 medium stalk across 8 servings.
- Fresh herbs: The fresh parsley, sage, and rosemary can be minced together in a food processor for quicker preparation.
- Beef broth + wine: If you can tolerate the FODMAP fructose and enjoy cooking with red wine, after sautéing the herbs in step #5, add ½ cup of dry red wine, stir in the tomato paste and reduce until the pot/skillet is almost dry, stirring frequently, about 2-3 minutes. Add only 1 cup of beef broth and continue with the rest of the recipe.
- Reducing the sauce: I typically don't reduce the sauce as I find it doesn't matter when eating it over low FODMAP polenta, but you may want to if eating it over brown rice noodles or zoodles.
- Adapted from Joy of Cooking
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