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low fodmap pork chop stuffed with goat cheese, bacon, canned mushrooms, and rosemary on a blue and white plate with a fork and rosemary sprig.

Low FODMAP Stuffed Pork Chops (Keto, Low Carb)

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  • Author: Gail Gromaski
  • Total Time: 50 minutes
  • Yield: 4 servings 1x

Description

Rich and hearty, these Low FODMAP Pork Chops stuffed with a delicious mixture of low FODMAP quantities of goat cheese, bacon, mushrooms, and fresh rosemary and optionally drizzled in a creamy, mouthwatering sauce are sure to become a favorite comfort food dish. Keto, low carb, gluten-free, and grain-free when served over a complaint starch option.

Ingredients

Units Scale

For the Low FODMAP Stuffed Pork Chops:

  • 5 slices low sodium bacon (use just 3 slices if not making the sauce)
  • 4 thick cut pork chops, boneless or bone-in
  • 10 ounce can sliced mushrooms (canned in brine*), drained, rinsed, and patted dry, divided (use half a can if not making the sauce)
  • 4 ounces crumbled goat cheese*
  • 2 teaspoons fresh rosemary, chopped
  • 1 1/2 tablespoons low FODMAP Italian Seasoning (homemade or store-bought), divided
  • 2 tablespoons garlic-infused olive oil, divided

For the Sauce (Optional):

  • 1 cup full-fat coconut milk (without inulin)* or half-and-half cream (lactose-free if needed)
  • 1/2 - 1 teaspoon salt, plus more for sprinkling
  • 1/2 teaspoon ground black pepper, plus more for sprinkling

Instructions

  1. Preheat oven to 350°F. Place oven rack on the center rung.
  2. Cook bacon: Place a large, oven-safe skillet (mine is 11 inches) over medium heat on the stovetop. Add bacon, and cook until crisp, about 7-8 minutes.
  3. Prepare pork chops: While the bacon is cooking, dry pork chops with paper towels, and while pressing each pork chop firmly with the palm of your hand on a cutting board, slice in half horizontally two-thirds of the way through (butterfly) with a sharp knife, being careful not to cut them all the way through. Sprinkle both sides with salt, pepper, and 1 tablespoon of the Italian seasoning.
  4. Remove bacon: Once the bacon is cooked crisp, using a spatula or tongs, remove to a large plate covered with paper towel (leaving space on the plate for the mushrooms after being sauteed), leaving the bacon fat behind in the skillet.
  5. Cook ½ of the mushrooms: Add ½ of the canned mushrooms to the skillet and cook for 1 minute per side. Using a spatula or slotted spoon, remove to the plate covered in paper towel to drain, leaving the juices behind in the skillet. Remove all but 1 tablespoon of bacon fat from the skillet (eye-ball it, don't actually measure) and temporarily remove the skillet from heat.
  6. Mix stuffing: Once bacon is cool enough to touch, crumble into small pieces and add half of it to a small mixing bowl, reserving the other half for the sauce. Add the sauteed mushrooms, goat cheese, rosemary, ½ tablespoon of the Italian seasoning, and 1 tablespoon of the garlic-infused olive oil and gently stir (to avoid crushing the goat cheese) with a dinner spoon until combined.
  7. Stuff: Using the dinner spoon, stuff pork chops with the goat cheese mixture and press each of them closed with your fingers. Optionally, you can secure them closed with toothpicks; however, I found this makes little difference in keeping the stuffing inside.
  8. Sear: Return the skillet to the stovetop and increase heat to medium high. Add 1 tablespoon of garlic-infused olive oil, and once hot, sear stuffed pork chops for 2-3 minutes per side.
  9. Bake: Transfer skillet to the center rack of the preheated oven and bake for 15-20 minutes, or until an instant read thermometer inserted into the thickest part of the pork chop reads 135°F (pork is safe to eat at 145°F - the temperature will increase as the pork chops rest). Using an oven mitt, remove skillet from oven, using great care from this point forward not to touch the skillet handle when it’s uncovered. Using a fresh set of tongs, remove pork chops to a serving platter or plate to rest, leaving the juices in the skillet but removing and discarding any grey foamy stuff (is it cheese? Is it pork chop? Who knows?). If not making the sauce, allow pork chops to rest 5 minutes prior to serving.
  10. Make sauce (optional): Place skillet back on medium high heat on the stovetop. Once the juices in the skillet start to bubble, add remaining canned mushrooms and cook for 1 minute per side. Add coconut milk or half-and-half, ½-1 teaspoon of salt, ½ teaspoon of pepper, and bring to a boil, promptly reducing the heat to medium low once the juices start to boil. Simmer sauce over medium low heat until slightly reduced and blended, about 3-4 minutes, stirring occasionally. Remove skillet from heat.
  11. Taste: Stir the remaining reserved bacon into the sauce. Carefully add juices from the platter the pork chops are resting on to the skillet and stir. Taste the sauce and adjust seasonings as needed. If sauce tastes too coconutty, add additional salt and pepper until coconut taste dissipates.
  12. Serve: Either add pork chops back to the skillet and spoon sauce over the pork chops or serve without sauce and allow people to add sauce to them to taste. Serve over the low FODMAP option of my Instant Pot "Garlic" Mashed Potatoes (not low carb), Low FODMAP Low Carb Hearts of Palm Mashed Fauxtatoes, rice fitting your dietary requirements (I use shirataki rice or hearts of palm rice for low carb), or your low FODMAP starch of choice.

Equipment

Notes

  • Please note: while low FODMAP, this stuffed pork chop recipe is high in fat which, according to Monash University, can affect gut motility and trigger adverse symptoms in some people with IBS.
  • Mushrooms, canned in brine: According to Monash University's Low FODMAP Diet App, mushrooms canned in brine and drained are low FODMAP in quantities of up to 75 grams per serving. We are adding 162 grams across 4 servings, which comes to 40.5 grams per serving. For more info on the FODMAP content of canned mushrooms, see the "Are canned mushrooms low FODMAP?" section of my Low FODMAP Creamy Bacon Mushroom Chicken Thighs post.
  • Goat cheese: containing low quantities of the FODMAP lactose, Monash University's Low FODMAP Diet App lists goat cheese as low FODMAP in quantities of up to 1 tablespoon or 40 grams per serving. We're adding 113 grams across 4 servings, coming to 28.25 grams per serving.
  • Coconut milk or half-and-half (lactose-free if needed): per Monash, coconut milk (without inulin) contains the FODMAP sorbitol and is low FODMAP in quantities of up to 1/4 cup or 60 grams per serving. Check the ingredient label of the coconut milk you use to ensure inulin isn't included. We're adding 1 cup of coconut milk across 4 servings, bringing us to the maximum tolerable amount per serving for sorbitol. Half-and-half cream can be used instead of coconut milk, lactose-free if needed.
  • Adapted from Simply Keto + my Low FODMAP Creamy Bacon Mushroom Chicken Thighs
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: American

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