This recipe is designed for three to four. Serve with crispy rosemary roast potatoes and green vegetables.
Low FODMAP Roast Beef with Crispy Rosemary Roast Potatoes & Green Veg
Serves: 3-4
Time: 1 hr 30 minutes
Ingredients
For the beef
1kg Beef joint (Off the bone e.g. topside)
1 Tbsp Cobram Estate Garlic Infused Extra Virgin Olive Oil
1 Tsp Mustard powder
Sea salt
Black pepper
For the potatoes
1kg Floury potatoes e.g. Maris Piper
4 Tbsp Cobram Estate Garlic Infused Extra Virgin Olive Oil
1 Tbsp Fresh rosemary leaves, chopped
2 Tsp low FODMAP flour – FODMAP Friendly certified flour: Orgran, White Wings, Semper, Det Glutenfrie Verksted, EQU and Lo-Fo Pantry
½ Tsp Baking soda
Pinch salt & black pepper
To serve
1 Pouch Bay’s Kitchen Beef Gravy with Rosemary & Cracked Peppercorns (330g)
400g Low FODMAP green vegetables e.g. swiss chard, English spinach, silver beet. You could also have 75g of broccoli heads per person.
Method:
1. Take your beef joint out of the fridge about 30 minutes before you want to cook it, so that it can come up to room temperature.
2. Preheat your oven to 220oC / 428oF. Place the beef in a medium roasting tin. Drizzle the olive oil over the top of the meat and rub over the skin. Rub the mustard powder over the top of the olive oil to create a nice crust, and then season with salt and pepper.
3. Place the beef in the centre of the oven and cook for 20 minutes at 220oC / 428oF – set a timer so you know when to turn the heat down.
4. Now prep your potatoes whilst your beef starts cooking. Peel the potatoes and cut into large chunks. Put them in a pan of boiling water with a pinch of salt and the baking soda, and cook for about 7 minutes.
5. Once cooked, drain and return to the pan with the seasoning. Put a lid onto the pan, and holding it firmly shut, shake the pan to ‘fluff’ the outside of the potatoes, which will create the crispy bits! Add 2 tsp of gluten free flour and shake again, then set to one side.
6. After the beef has been cooking for 20 minutes, reduce the temperature to 180oC / 356oF and place a roasting tin with the olive oil into the oven to heat up ready for the potatoes.
7. Put a timer on and cook the beef for a further 30 minutes, basting the meat at the halfway point.
8. After 5 minutes remove the potato pan from the oven and carefully tip the potatoes to the roasting tin – take care as the fat may spit. Use some tongs or a spoon and fork to turn the potatoes over so they are coated in the fat. Arrange in a single layer and cook for 15 minutes before turning over and cooking for another 15 minutes.
9. When the beef is ready, remove from the oven and cover it loosely with a piece of foil to rest for about 20 minutes before carving.
10. Turn the oven back up to 200oC / 392oF, add the rosemary to the potatoes tin, give them a shake and cook for a further 10 minutes or until they are as crispy as you like them.
11. While the beef is resting, steam your greens and heat the gravy. When the potatoes are ready, drain off the excess fat on some kitchen towel.
12. Slice the beef and serve with the roasted potatoes, greens and plenty of gravy.
N.B. This recipe should produce a medium cooked joint – if you pierce the thickest part of the meat the juices should be pinky coloured. If you want a well-cooked joint they should run clear, so cook for longer.
Bay’s Kitchen Beef Gravy with Rosemary & Cracked Peppercorns
Rich beef gravy enhanced with rosemary and cracked peppercorns to balance the flavours.
It’s Low FODMAP, Gluten Free & Dairy Free!
Available At: British Corner Shop, Morrison, FODMarket, Fodmap Foods Co, Buy Low FODMAP, Free From All, Prior Park Farm Shop, Bath, Ocado, Amazon, Bay’s Kitchen Online (UK) & Online (Aus)
Cobram Estate Garlic Infused Extra Virgin Olive Oil
Cobram Estate Garlic Infused Extra Virgin Olive Oil is crafted from olives grown in Australia’s leading groves on the banks of the Murray River.
Each season, selected olives are harvested and crushed within hours to produce the freshest and finest Extra Virgin Olive Oil.
Their master blender combines specific olive varieties selected for their light flavours and delicate aromas together with cold pressed garlic oil.
Available At: Woolworths, Coles & Online
