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 (or in this case pasatta) – 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 – again luckily, personally I could have the whole dish and be fine!
And for the cheese -40g mozzarella is deemed safe FODMAP wise but I use Tesco’s lactose free mozzarella as I’m extra sensitive to lactose.
Aubergine and mozzarella bake
- 3 good sized aubergines
- garlic oil or garlic spray
- 500g passatta
- handful of spinach (optional)
- parsley or italian seasoning (check ingredients)
- 1 ball mozzarella (I use tesco’s lactose free and do use 1.5 balls if I’m feeling naughty)
- sprinkle of parmesan
- heat oven to 200C fan, and in a saucepan mix your tinned passatta, salt and pepper, garlic oil, parsley and seasoning, and spinach if using. Heat for a couple of minutes and leave to cool
- cut your aubergines into 5mm slices and lightly brush on your oil or spray of 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 torn mozzarella. repeat until all aubergines are used and then place into the oven.
- cook for 15 minutes and then cover with a little parmesan and place back in for 5 minutes on 200 degrees to brown.
- serve with salad, meat, fish or potato and enjoy! Keep the leftovers sealed and refrigerated to enjoy for up to 3 days.