Having guests over for dinner but still want to make a low FODMAP main dish? No problems.
Last weekend I had some of my university friends (also dietitians) over for dinner and wanted to attempt a low FODMAP main dish. I wanted a dish that would be relatively simple but could also be made ahead of time. This way I could spend the night with my friends rather than slaving away in the kitchen. So in light of this, I decided to make a low FODMAP lamb moussaka.
Low FODMAP Moussaka
Requires: 23 x 33cm lasagne dish
Prep + Cooking Time: 1.5-2 hours
– Spray oil
– 750g lamb mince
– 1.5 cup mozzarella cheese
– 100g feta
-salt and pepper to taste
– 2 tbs gluten free flour
– 1 cup lactose free milk
– 20g parmesan
– 1 egg, whisked
1. Sprinkle eggplant slices with salt. Place slices on a plate and layer them between sheets of clean paper towel. Place something heavy on top (I like to use a mortar and pestle but you could use a cook book). This step is optional but aids to remove any bitter water from the eggplant. Leave for 30 minutes.
- Preheat oven to 190⁰ C
- Place flat frying pan on high. Spray olive oil and cook eggplant and zucchini slices until lightly browned on both sides. Place on clean paper towel to remove any excess liquid.
- Place a deep frying pan (I like to use a wok) on a med-high heat and add garlic infused oil. Then add mince and cook until browned.
- Once mince is browned add in FODMAPPED For You slow roasted vegetable sauce and simmer for 15 minutes.
- Layer eggplant on the bottom of the baking dish, then add a layer of tomato and mince sauce, then sprinkle mozzarella and feta cheese, then repeat with one more layer of eggplant, meat then cheese.
- Cover dish with foil and place in a preheated oven for 25 minutes.
- Meanwhile, in a small saucepan combine butter, flour and milk. Bring to a slow boil, whisking constantly until thick and smooth. Season with pepper and add nutmeg. Remove from heat, cool for 5 minutes, and stir in the beaten egg.
- Take Moussaka out of the oven and add béchamel sauce on top and then sprinkle parmesan cheese. Bake, uncovered for another 25 to 30 minutes or until sauce has lightly browned.
- Take the moussaka out of the oven and allow to sit for 10 minutes before cutting into portions and serving.
I accompanied this dish with a glass of red wine of course, but also a super simple rocket salad. Simply make a dressing of olive oil, lemon juice, salt and pepper and toss rocket in (I also love to make this salad with cos lettuce).
The moussaka also freezes really well if you have leftovers.
Next time you are having a group of people around or simply want to make a warming winter dish give this recipe a whirl!