Thursday, June 23, 2016

Low-FODMAP Balsamic BBQ Grilled Pork Chops

Low-FODMAP Balsamic BBQ Grilled Pork Chops  /  Delicious as it Looks

I kind of glossed over it in my last post, but the fact that my MRI looks good means that I am officially 10 years cancer-free now! My husband and I are celebrating our 17 year anniversary this weekend as well. Both of these milestones have been overshadowed by everything else going on in our lives lately, but we are planning on setting some time aside to properly celebrate.

Low-FODMAP Balsamic BBQ Grilled Pork Chops  /  Delicious as it Looks

Speaking of celebrating, the 4th of July is coming up and I know everyone will be looking for grilling recipes. I actually created this pork chop recipe a couple of years ago, but never got around to sharing it. We decided to grill them up last weekend and I also finalized a couple of salad recipes I've been working on. We had a wonderful summer dinner and you can find the low-FODMAP salad recipes here:

Mojito Cucumber Melon Salad

Creamy Feta Pasta Salad

Low-FODMAP Balsamic Barbeque Sauce  /  Delicious as it Looks

This barbecue sauce is made in a similar fashion to my Low-FODMAP Ketchup recipe by simmering tomato sauce with vinegar, brown sugar and salt. No onion or garlic in this sauce, but I do add some liquid smoke to give it that distinctive BBQ flavor. (Liquid smoke hasn't been tested for FODMAPs to date, so check the ingredients or with your dietitian if you are not sure.) This is a pretty basic recipe, so you can add in any other spices you would like and can tolerate, such as paprika or ground mustard.

Low-FODMAP Balsamic BBQ Grilled Pork Chops  /  Delicious as it Looks

This is what I would call a classic Iowa dish for summer. Growing up, my parents would often grill thick pork chops slathered with BBQ sauce for dinner. We would eat it with fresh corn on the cob, potato salad (try my Low-FODMAP Classic Potato Salad) and ripe muskmelon. And then maybe rhubarb pie for dessert.

Classic Iowa.

Low-FODMAP Balsamic BBQ Grilled Pork Chops  /  Delicious as it Looks

print recipe

Balsamic Barbeque Grilled Pork Chops
serves 4


3/4 cup unsalted 100% tomato sauce (I like Pomi)
1/4 cup dark brown sugar, packed
1/4 cup balsamic vinegar
1 teaspoon liquid smoke (I used Wright's Hickory)
1/2 teaspoon salt
1/4 teaspoon ground black pepper
4 bone-in thick-cut pork chops*


  1. Combine the tomato sauce, brown sugar, balsamic vinegar, liquid smoke, salt and pepper in a medium saucepan. Bring to a boil, reduce heat to low to medium-low and gently simmer for 20 to 30 minutes, until sauce is reduced and thickened.
  2. Heat grill to medium-high heat. Brush pork chops with sauce, leaving some sauce aside to brush on during cooking. Grill until pork chops have reached an internal temperature of 145 degrees F, about 7 to 10 minutes a side. 

*This recipe is great with chicken breasts too, if pork isn't your thing!

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