This is a tummy-friendly lasagne that will please the whole family. Created by dietitian Chloe McLeod, it has all the texture and flavour you would expect from this popular Italian classic.
How to make this low FODMAP lasagne: key tips
A lasagne sauce needs to be quite “wet” so that there will be enough liquid to cook the pasta sheets. So, pop a lid on the pan while it simmers, to reduce the amount of evaporation. If you find the sauce is becoming too dry, simply add a little more water.
A little trick when assembling your lasagne is to spread a few spoonfuls of sauce over the base of the dish (you only need a small amount) before lining with the pasta sheets. If you do this, you will reduce the chance of the pasta sticking to the dish.
Key ingredients in this low FODMAP lasagne recipe
Leggos do a FODMAP-friendly certified pasta sauce, and Barilla have a gluten-free range of pasta sheets.
While dairy is often high in FODMAP lactose (see notes, below), many cheeses are surprisingly low. Cheddar and cottage cheese are both low FODMAP.
Too much tomato becomes high FODMAP, so bulking up this lasagne with other vegetables, including zucchini and capsicum, reduces the need to add lots of tomato.
Here is everything you need to know about a FODMAP diet, along with 8 recipes to relieve any adverse symptoms.
Introduction and additional recipe notes by Natasha Shaw.
Ingredients
- 2 tbs garlic infused olive oil
- 400g lean beef mince
- 1 zucchini grated
- 1 red capsicum finely chopped
- 4 cup baby spinach leaves
- 1 jar FODMAP friendly certified pasta sauce
- 1/2 cup red wine
- 1/2 cup water
- 1 handful basil
- 1 pinch freshly ground black pepper to taste
- 8 gluten-free lasagne sheets
- 3/4 cup cottage cheese
- 3/4 cup pizza cheese
- 1 can tomatoes
Method
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Step 1Preheat oven to 180oC.
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Step 2Heat oil in large fry pan, and then brown the beef mince.
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Step 3Add, and stir through all vegetables, except the spinach leaves.
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Step 4Stir through canned tomatoes and red wine.
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Step 5Add herbs and spices.
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Step 6If time permits, simmer on low heat for 20 minutes, (this will allow the full flavour of the sauce to develop). Add a little water if the sauce appears to be drying out.
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Step 7Add baby spinach leaves and fold through until just wilted.
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Step 8Meanwhile, grease a casserole or baking dish with olive oil and line the bottom with lasagne sheets.
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Step 9Spoon enough sauce onto the bottom layer of lasagne to cover, and then add another layer of lasagne sheets.
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Step 10Repeat this until sauce is used.
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Step 11Spread cottage cheese over the top layer and sprinkle with cheese.
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Step 12Cover with lid or foil and then place in oven.
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Step 13Cook in oven for 30 minutes.
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Step 14Remove lid and cook for another 10 mins to brown the cheese and serve.
Recipe Notes
What does FODMAP mean?
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Sounds scary, but they are really just sugars that the small intestine has trouble absorbing. Some people experience digestive problems after consuming them. They include garlic, onion, dairy and wheat.
How do I store leftover low FODMAP lasagne?
Leftovers can be kept in an airtight container in the fridge for up to 4 days. Reheat in portions in the microwave. This lasagne can also be frozen for up to 3 months.
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