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Low FODMAP Recipe:Asian-flavoured beef shin with papaya salad  


Ingredients

For the beef

3kg/6lb 8oz beef shin, on the bone

4 tbsp sunflower oil

salt and freshly ground black pepper

1 piece root ginger, finely chopped

½ red chilli, chopped

20g/¾oz miso paste

½ tsp Chinese five-spice powder

20g/¾oz clear honey

20g/¾oz sweet soy sauce

3 tbsp dark soy sauce

4 tbsp mirin

3 kaffir lime leaves, torn (optional)

fresh coriander, to serve

For the dressing

1 snub nose red chilli, seeds removed, finely chopped

2 tsp garlic infused oil

2 limes, juice only

2 tbsp fish sauce

2 tsp palm sugar, grated

For the salad

150g/5½oz papaya, unripe green, cut in half, peeled and sliced into 2mm fine strips

150g/5½ cucumber, seeds removed, cut in half, sliced into thin strips

1 handful coriander, roughly chopped, plus a few torn leaves to garnish

1 handful mint (spearmint or Vietnamese mint), roughly chopped, plus a few torn leaves to garnish

40g/1¼oz pomegranate seeds, pith removed (half reserved for the garnish) (optional)

60g/2¼oz peanuts, unsalted, dry roasted, roughly chopped (20g/¾oz reserved for the garnish)

Preparation method

For the beef, preheat the oven to 150C/300F/Gas 2.

Rub the shin of beef all over with half of the oil and season with salt and pepper. In a large flame-proof casserole on a medium high heat brown the beef for four minutes on either side. Remove the beef and set aside.

Add the remaining oil to the pan and fry the, ginger, chilli, miso paste and Chinese five-spice powder for 8-10 minutes, or until softened and golden-brown.

Stir in the syrup, soy sauces, mirin and 500g/1lb 2oz water and bring to the boil.

Add the beef to the cooking liquid. Bring to a simmer, cover and transfer to the oven to cook for 4½ hours.

Remove the beef from the casserole and set aside on a plate. Place the casserole over a high heat, and boil the sauce until it starts to thicken slightly. Add the kaffir lime leaves.

Cut the beef into four equal portions and stir it back into the sauce.

For the salad, mix all the ingredients for the dressing together in a large bowl. Toss the ingredients for the salad with three tablespoons of the dressing in a large bowl. Taste and correct the seasoning if necessary with more lime juice, fish sauce and palm sugar. You are looking for an even balance of salty, sweet, acid, and spicy

To finish the dish, arrange the beef and sauce in the centre of four large plates with the salad to the side. Garnish the salad with the pomegranate seeds and roasted peanuts and a few torn leaves of coriander and mint. Top the beef shin with some chopped fresh coriander..





Low FODMAP Recipes