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Low Fodmap Moussaka

Low Fodmap Moussaka

Low Fodmap Moussaka – a traditional Greek dish made lighter. Full of yummy vegetables hidden between delicious meat and the cheese sauces.
Course Main
Cuisine Greek
Keyword dinner, low FODMAP, moussaka
Prep Time 45 minutes
Total Time 1 hour 30 minutes
Servings 8 people
Author Manuela Zangara

Ingredients

Meat Sauce

  • 1 tbsp garlic-infused olive oil
  • 4 spring onions green tops only, chopped
  • 500 gms – 1 lb. beef mince
  • 100 ml – ½ cup white wine
  • 250 gms – 9 oz. fresh tomato pureed
  • 1 ½ tsp dry oregano
  • ¾ tsp cinnamon
  • 2 bay leaves
  • 1 sprig rosemary
  • 1 tbsp parsley chopped
  • Salt to taste

Cheese Bechamel

  • 30 ml – 2 tbsp extra virgin olive oil
  • 60 gms – 2 oz. low fodmap gluten-free flour
  • 500 ml – 2 cups lactose-free milk
  • 1 tsp salt
  • ½ tsp nutmeg
  • 50 gms – 1 ¾ oz. lactose-free cheese
  • 1 egg lightly beaten

To Assemble

  • 900 gms – 2 lbs. potatoes sliced
  • 550 gms – 1 ¼ lbs. eggplant sliced
  • Salt to taste
  • Oil spray
  • 50 gms – 1 ¾ oz. lactose-free cheese

Instructions

Meat Sauce

  1. Puree the fresh tomato and keep it aside.
  2. Put the chopped spring onion tops and garlic-infused olive oil in a frying pan and let it cook for 1 minute.
  3. Add the mince and break any lumps with a spoon.  Brown the meat well on a medium-high flame. When the mince is brown, add the wine, increase the fire and let the alcohol evaporate.  Then add the tomato puree, salt, bay leaves, rosemary, oregano, and cinnamon. Stir well, add a glass of water, cover and let it cook on a low flame until the sauce thickens.
  4. When ready, add the parsley and keep aside.

Vegetables

  1. Slice the eggplant in 1 cm (½ inch thick slices and the potatoes in ½ cm (¼incthick slices.

  2. Put the sliced eggplant and potatoes on an oven tray lined with baking paper. Spray with olive oil, sprinkle with salt and bake in a pre-heated oven at 200°C for about 20 minutes or until golden and cooked through.

Cheese Bechamel

  1. Heat the lactose-free milk and keep it aside.
  2. Heat the extra virgin olive oil in a medium-sized pot. Add the flour and stir well either with a wooden spoon or with a whisk so that no lumps form.
  3. Slowly add the hot lactose-free milk while continuously stirring your sauce. Add salt and nutmeg, and let it cook for 5 minutes or until thickened.
  4. Add the lactose-free cheese and stir well until melted.
  5. Put the fire off, cover it to prevent a skin from forming and let the sauce cool down slightly.  Lightly beat the egg and add it to the sauce. Stir well and keep aside.

Assembling

  1. Layer your vegetables and meat sauce in an ovenproof dish.
  2. Top with the cheese bechamel and the remaining lactose-free milk.
  3. Bake in a pre-heated fan forced oven at 180°C for 20 minutes or until golden and heated through. Slice it and enjoy!

Recipe Notes

The low fodmap serving size for this dish is 1/8 of the total moussaka.