200g short-grain or sushi rice, rinsed

100g gluten free breadcrumbs

1 tsp turmeric

1 tbsp vegetable oil

1 egg white

450g pork fillet, trimmed and cut into 8 pieces

coriander sprigs, to garnish (optional)

pickled ginger, to serve (optional)

For the sauce

1 tbsp vegetable oil

1 medium carrot, grated

1 celery stalk, finely chopped

1 tbsp garlic infused oil

2 tsp medium curry powder

½ tsp ground ginger

1 tbsp tomato purée

2 tsp maple syrup

1 tbsp soy free seasoning sauce

1 tbsp cornflour

200ml chicken stock

1 tsp sesame oil

Serves - 4


To make the sauce, heat the oil in a large pan and add the carrot and celery. Cover and cook gently for 10 mins until softened, stirring a couple of times. Uncover the pan, turn up the heat, add the garlic infused oil and cook for 1 min.

Stir in the curry powder and ginger. Cook for 1 min more, then stir in the tomato purée, maple, soy free seasoning sauce and cornflour.

Gradually stir in the stock and simmer for 5 mins until the vegetables are totally soft and the sauce has thickened.

Blitz with a blender or in a liquidiser until smooth, then season to taste with the sesame oil, salt and pepper. The sauce can be made up to 3 days ahead.

While the sauce is cooking, put the pork between 2 sheets of cling film and bash with a rolling pin until the meat is about 1cm thick.

In a shallow bowl, rub together the gluten free crumbs, turmeric and oil with some seasoning. Beat the egg white with a fork until a little frothy and have a non-stick baking tray ready.

Put the rice in a saucepan with 400ml cold water and a pinch of salt. Bring to the boil, cover, then simmer for 10 mins. Take off the heat and set aside until ready to serve the pork.

Heat oven to 220C/200C fan/gas 7. Dip each piece of pork into the egg, then the crumbs, pressing them onto the surface before transferring the meat to the tray.

Bake the pork for 10-15 mins or until golden and crisp, turning once if needed. Serve with the rice and katsu sauce, garnished with coriander, if using, plus pickled ginger, if you like.

Recipe adapted from: Good Food
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FODMAP Food List - Full List *We recommend the help  of a registered dietician Low FODMAP Recipe and Gluten Free Recipe #lowfodmaprecipe - Katsu pork with sticky rice