Stephanie Cowan Nutrition
Supporting you to achieve inner health and wellbeing
Dr. Stephanie Cowan I Dietitian I Nutritionist I Researcher I Mornington Peninsula
Blog
Blog
Blog
Eggplant Parmigiana
| Posted on 28 February, 2020 at 17:30 |
Eating vegetarian on a low FODMAP diet can be tricky! It’s tempting to make meat the star of the dish every night of the week. Just because your eating low FODMAP doesn’t mean you shouldn’t be able to get in a couple of veggie based dinners each week.
Reasons I love this recipe:
- Fennel is a great low FODMAP source of prebiotics to keep your gut bugs happy (limit to 1/4 bulb or 3/4 Cup per serve)
- Hard cheeses are naturally low in lactose and give a rich and creamy flavour without GI discomfort
- Homemade breadcrumbs mean you can use your favourite low FODMAP or GF bread
Eggplant Parmigiana I Serves 6-8 I 1 hour cooking and prep time
Ingredients
Extra virgin olive oil (EVOO)
1 onion, finely diced (for low FODMAP use 1/2 cup green leek leaves)
2 sprigs rosemary, finely chopped
2 sprigs thyme, finely chopped
2 Tbsp capers
2 cloves garlic, finely chopped (for low FODMAP use 2 Tsp FreeFod Foods garlic replacer)
800 g diced tinned tomatoes
1 Cup vegetable stock (for low FODMAP use Massel certified products)
4 fennel bulbs (1 kg bulb weight)
2 medium eggplant
3/4 Cup homemade breadcrumbs (to make place 1/2 Bakers Delight lowFOD loaf in food processor and blitz until texture resembles fine crumbs)
250 g fresh mozzarella, torn into pieces
50 g pecorino, grated
Sea salt & black pepper to season
Directions
Add onions (or leek leaves) & 1/2 Tbsp EVOO to large saucepan. Soften over medium heat for 1-2 minutes. Add rosemary, thyme, capers, garlic (or garlic replacer) & cook for 3-5 mins. Add tomatoes, reduce heat to low & cook, uncovered, for 10-15 minutes.
Place fennel & eggplant slices onto an oven tray (single layer) with 1-2 Tbsp EVOO, salt & pepper, and bake for 30 minutes (200 degrees) or until caramelised & tender.
Drizzle medium baking dish with EVOO & layer ingredients, starting with fennel/eggplant, scatter with breadcrumbs, spoon over sauce, dot with mozzarella & sprinkle over grated pecorino. Bake for 40 minutes (180 degrees), until the top is golden & sauce is bubbling up the sides.
Serve with simple garden salad ![]()
Categories: Low FODMAP recipes, Gluten free recipes, Vegetarian recipes
Post a Comment
Oops!
The words you entered did not match the given text. Please try again.
5967 Comments

pandora jewelry http://www.pandorasbracelet.us

kyrie shoes http://www.kyrie-7.com

url=https://paydloans.com/ says...
payday loan online
url=https://loansguaranteedapproval.us.com/ says...
advance payday loans
url=https://lendingpd.com/ says...
directloans
url=https://qpaydayloans.com/ says...
cash payday advance
url=https://quickloan.us.com/ says...
payday loans direct deposit
url=https://tunlending.com/ says...
online payday loans reviews
url=https://cashlnd.com/ says...
easy payday
url=https://cashaadvance.com/ says...
cash advance usa

supreme http://www.supremesoutlet.us.com

url=https://bestpdloans.com/ says...
advanced cash
url=https://loansoo.com/ says...
dollar loan
url=https://privlending.com/ says...
bad credit loans reviews
url=https://paydayloansam.com/ says...
title loans near me
url=https://coracash.com/ says...
cash advance loan
url=https://qpaydayloans.com/ says...
payday loans without credit check

url=https://privlending.com/ says...
payday loans cincinnati

hermes birkin http://www.hermesbirkinbags.us.com

moncler http://www.moncler--outlet.us.com

retro jordans http://www.retro-jordans.us.com

steph curry shoes http://www.stephcurry.us

off white x jordan 1 http://www.offwhitexjordan1.com

supreme hoodie http://www.supremeshoodie.com

yeezy shoes http://www.adidasyeezyshoes.com

pg 1 http://www.paulgeorgeshoes.us.com

url=http://jaspills.com/ says...
buy modafinil online prescription
url=http://cialisonlineviagra.com/ says...
cialis 10mg online
url=http://genericviagracialis.com/ says...
tadalafil 20 mg mexico
url=http://acbrx.com/ says...
cheap albuterol inhalers
url=http://isntabs.com/ says...
bupropion 225 mg
url=http://pharmcr.com/ says...
can you buy zithromax
url=http://viagrapv.com/ says...
cheap generic viagra india
url=http://cialisgre.com/ says...
buy cialis 20mg uk
url=http://viagrahp.com/ says...
viagra 100mg india price
url=http://viagralab.com/ says...
sildenafil online coupon

supreme clothing http://www.supremesonline.com

jordan retro http://www.retro-jordans.us.com

kevin durant shoes http://www.kevindurantshoes.us.com

kenzo http://www.kenzos.us
Oops!
Oops, you forgot something.