Friday, 18 August 2017

Classic Bolognaise Sauce (minus the FODMAPs!)

By Trish Veitch (Research Chef)

Bolognaise sauce is a great favourite in many homes and the kids love it too! However, most recipes invariably start off with problematic onions and garlic. This simple, fast and delicious recipe gives you all the flavour of your favourite bolognaise but it is low FODMAP! It’s also very versatile and easy to store for a quick meal or snack (see the tips and serving suggestions below).


Ingredients:
(Makes 6 x 1 cup (210g) serves)
  • 500g beef mince
  • 3/4cup (150g) lean, short cut bacon, finely diced (about 4 rashers depending on their thickness)
  • 1 cup (160g) carrot peeled and finely diced (1 large carrot))
  • 2/3 cup (50g) green leek or onion tops, finely chopped (about ½ bunch spring onion tops or ½ a leek top)
  • 1 cup (130g) red capsicum, deseeded and finely diced (about ½ a red capsicum)
  • 5 tbsp (130g) tomato paste
  • 1 tbsp (13g) olive oil
  • 1 tsp (6g) garlic infused oil
  • 1 tsp (6g) pepper, cracked black
  • 1 tsp (1g) thyme
  • 1 1/2 cups (350mL) boiling water
  • 2/3 cup (33g) parsley, finely chopped
Method:
  1. Prepare bacon, carrot, capsicum, leek or green onion tops and thyme.
  2. Heat the oils in a saucepan, then add bacon, leek tops, carrot, capsicum, pepper and thyme and fry for about 5-8 minutes.
  3. Reduce the heat and add the tomato paste and mince and stir ensuring all the mince is broken up with no lumps as it lightly browns.
  4. Increase the heat and add the boiling water, stir and bring to the boil. Reduce the heat, cover and simmer while occasionally stirring for about 15 minutes.
  5. Add the chopped parsley then remove from the heat.
Tips:

  • Have we forgotten to add salt to the recipe? No! Bacon is salty so only add salt if you think it needs it.
  • Try lean ham instead of bacon. 
  • Be adventurous with your herbs! Try different combinations such as basil, rosemary and/or chives. Or just use the dry herbs in your pantry, such as thyme or rosemary (these will have a more intense flavour than fresh herbs so use a bit less). 
  • Why not sneak in some extra vegetables? Add some low FODMAP grated veggies like zucchini, eggplant, broccoli heads or celeriac towards the end of the cooking. Torn or chopped oyster mushrooms are also very tasty.
  • For those gardeners out there, snip off your growing leek or spring onion green tops and they will regrow giving you a constant supply.
  • Mix some semi dried tomatoes through the sauce just before it finishes cooking.
  • This sauce keeps well in a covered container in the fridge for about 4 days. You can also freeze it either in batches or in portion sizes in snap seal bags.

Serving suggestions:
Apart from the obvious low FODMAP pastas available (check our Monash app) there are lots of other delicious ways to enjoy this versatile bolognaise sauce. Some include:
  • Brown rice, corn tortillas, rice noodles, brown rice vermicelli noodles, polenta and quinoa
  • Use it in a lasagne
  • As a filling for a baked potato
  • Try it on toast! Any of our low FODMAP certified breads are perfect
  • Top with freshly grated parmesan cheese or another low FODMAP cheese
But always remember to check our app or booklet for serving sizes!

Nutrition Information/serve:
Energy
1243.7kJ
Protein
27.4g
Fat
17.9g
- Saturated fat
6.7g
Carbohydrates
6.2g
- Sugar
5.3g
Fibre
3.1g
Sodium
565mg
FODMAPs
LOW

5 comments:

  1. I'm in the US and use your app and follow your blog for low fodmap. Would you PLEASE provide measures in all your information in a US equivalent. I enjoy reading everything you publish and trust your recommendations so as a paying customer it seems to me this is not any reasonable request

    Thanks
    Myra
    myramyczka@gmail.com

    ReplyDelete
    Replies
    1. Hi Myra,

      Thank you for your comment. On the app, the food guide measurements can be changed to imperial instead of the metric system, you can change this in settings under 'units'. Unfortunately for the recipes in the app the measurements can't be changed, we will look into fixing this in our next update. As we are in Australia, all our blog posts do use the metric system, you can always use a converter from google to work out the measurements. Sorry for any inconvenience.

      Many thanks,
      Monash FODMAP

      Delete
  2. This looks really good. I am not a fan of bacon, can I simply use extra mince instead? Thanks.

    ReplyDelete
    Replies
    1. Hi there,

      Yes that's not a problem, you can easily change up this recipe to suit your tastes!

      Many thanks,
      Monash FODMAP

      Delete