Ingredients


2½ tbsp olive oil

1 stick celery chopped

1 tbsp garlic infused oil

2 large carrots (350g total weight), diced

450g 5% fat minced beef or lean lamb mince

100ml white wine

1 tsp ground cinnamon, plus extra

¼ tsp ground allspice

400g can plum tomatoes

2 tbsp tomato purée

1 heaped tbsp chopped oregano leaves

2 good handfuls chopped flat-leaf parsley, plus extra to garnish

3 eggplant (about 750g/1lb 10oz total weight), ends trimmed

1 tbsp lemon juice

For the topping

2 eggs

1 tbsp cornflour

300g lactose free cream

50g parmesan, grated


Serves - 4


Method


Heat 1 tbsp oil in a large, wide sauté pan. Tip in the carrots and carrots then fry for 2 mins. Stir the meat into the pan, breaking it up as you stir. Cook and stir over a high heat until the meat is no longer pink. Pour in the wine and briefly cook until most of the liquid has evaporated. Stir in the cinnamon and allspice.

Tip in the tomatoes, tomato purée and 1 tbsp water (mixed with any juices left in the can), then stir to break up the tomatoes. Season with some pepper, add all the oregano and half the parsley, cover, then simmer on a low heat for 50 mins, stirring occasionally. Season to taste. Mix in the remaining parsley. Can be done a day ahead and refrigerated overnight.

While the meat cooks (unless you are doing this a day ahead) prepare the eggplant/aubergines. Heat oven to 200C/fan 180C/ gas 6. Brush a little of the remaining oil onto 2 large baking sheets. Mix the rest of the oil with the lemon juice.

Slice the eggplant into 1cm thick lengthways slices, then lay them on the oiled baking sheets. Brush with the oil and lemon mix, then season with pepper. Bake for 20-25 mins until soft, then set aside. Lower oven to 180C/fan 160C/gas 4.

Spread 2 big spoonfuls of the meat mixture on the bottom of an ovenproof dish (about 28 x 20 x 6cm deep). Lay the eggplant slices on top, slightly overlapping. Spoon the rest of the meat mixture on top. Beat the eggs in a bowl.

Slacken the cornflour with a little of the lactose free cream, stir in the rest of the lactose free cream, then mix this into the eggs with half the cheese. Season with pepper. Pour and spread this over the meat to cover it. Sprinkle with the rest of the cheese, a little cinnamon and a grating of pepper. Bake for 50 mins-1 hr until bubbling and golden. Leave moussaka to settle for 8-10 mins, then scatter over some chopped parsley and cut into squares. Serve with a salad of tomato and rocket.


Recipe adapted from: Good Food

IBS-Health.com
IBS  FODMAP
Share on Facebook Share on Twitter Share on LinkedIn Share on Tumblr Share on Google Bookmarks Share on Reddit Share on Stumble Upon
FODMAP Food List - Full List *We recommend the help  of a registered dietician Low FODMAP Recipe and Gluten Free Recipe - Moussaka
IBS-Health.com IBS-Health.com