This is one of my almost forgotten mid-week favourites! I used to cook it weekly but it somehow made it off of my regular rota. It’s the ideal dish to eat as the star role with salad, or team with meat, fish or potato to bulk it out. It’s a dish that takes you minutes to prepare on a Monday and one that you have enough to add to your meals for days – ideal for a busy life!
In terms of tinned tomatoes – they have a bad rep, but are actually low in FODMAPs as long as you watch out for the serving size. The Monash app considers up to 1/2 a cup (a quarter of a 400g tin) to be low, going up to moderate at 115g and high above 180g. Personally I have found that I tolerate tinned tomatoes quite well up to about 200g but get to know your limit and adjust accordingly! Aubergine wise – these are one of the ones that are constantly changing in terms of “safe” portion size. Many sources say they are safe in unlimited serving sizes, however the Monash app has recently changed to 1/2 a cup for low, yet 2 1/4 cups for moderate so depending on how you tolerate sorbitol you may want to adapt your serving size – luckily, personally I could have the whole dish and be fine!
And for the cheese -40g mozzarella is deemed safe FODMAP wise but personally I use Tesco’s lactose free mozzarella as I’m extra sensitive to lactose.
Aubergine and mozzarella bake
- 2 good sized aubergines
- garlic oil
- 1-2 cans of tinned tomatoes (depending on your tolerance – see above)
- 2 tbs tomato puree
- handful or parsley or italian seasoning (check ingredients)
- handful of spinach
- 1 ball mozzarella (I use tesco’s lactose free)
- handful of grated cheddar (I use Arla lactose free, but regular cheddar is low FODMAPs up to 40g per serving) or parmesan
- heat oven to 200C fan, and in a saucepan mix your tinned tomatoes, salt and pepper, garlic spray, parsley or seasoning and a handful of pepper. Heat for a couple of minutes and leave to cool
- cut your aubergines into 5mm slices and lightly brush on your oil or spray on the one calorie garlic spray, and add a little salt and pepper. Cook slices on griddle pan or frying pan on a high heat for about 3 minutes each side until brown
- once cooked, lay the slices onto a piece of kitchen roll to absorb the excess water and oil whilst the rest cook
- once all the aubergines are cooked, cover a baking dish with one layer, adding a layer of the tomato sauce and then ripped mozzarella. repeat until all aubergines are used and then place into the oven.
- cook for 15 minutes and then add a little parmesan or cheddar, and place back in for 5 minutes on a higher head to brown.
- serve with salad, meat or potato and enjoy! Keep the leftovers sealed and use for meals for up to 3 days.