We love a good bake here at FODMAP Friendly – one where you can chop up the vegetables, mix with the binders and scoop into a baking dish to be in the oven within ten minutes! This low FODMAP Stuffed Zucchini Bake is no exception.
This is a fantastic way to pack in more vegetables to your diet!
Zucchini is a wonderful low FODMAP vegetable – they are easily obtained and full of our much needed vitamins and minerals such vitamin C and magnesium. We get our chlorophyll antioxidants from the green colour of the zucchini.
In traditional savoury bakes, you’ll often see onion, garlic, wheat flour, cheese & milk used. The fructans in onion & wheat flour and lactose in cheese & milk are two FODMAPs that those with IBS aim to reduce when following the low FODMAP diet. To make this bake FODMAP Friendly, lactose free cheese is included as well as Leggo’s Classic Tomato with Chunky Tomato & Herb Pasta Sauce which does not contain onion or garlic like many traditional pasta sauces.
Leggo’s Classic Tomato with Chunky Tomato & Herb Pasta Sauce is available from Woolworths supermarkets and Liddells Tasty Cheese is available from Coles, Woolworths & Independent Supermarkets in Australia.
Low FODMAP Stuffed Zucchini Bake
Serves 3
Ingredients:
3 fresh medium sized zucchinis
500g grass fed beef mince
1 jar of Leggo’s Classic Tomato with Chunky Tomato & Herb Pasta Sauce
2 eggs
1/3 cup Low FODMAP bread crumbs
2 Tbs Italian leaf parsley, chopped finely
¼ cup grated parmesan cheese
Salt & pepper to taste
1 cup of Liddells Tasty Cheese
Method:
1. Pre heat oven to 180⁰C (fan forced) or 356⁰F.
2. Line a baking tray with baking paper.
3. Slice the zucchinis horizontally and scoop out the seeds using a teaspoon.
4. Place them in the baking tray, tightly but evenly.
5. Put the beef mince in a medium bowl, add eggs, bread crumbs, parmesan cheese, parsley, salt and pepper.
6. Mix the beef mince with your clean hands or spoon until the ingredients are fully incorporated.
7. Fill each zucchini half with the beef mixture.
8. Pour the Leggo’s pasta sauce over the zucchinis.
9. Cover with foil, bake for 1 hour.
10. Take out of the oven, take off the foil and sprinkle the lactose free cheese over the zucchinis, place back into the oven for another 20 minutes or until the cheese is melted and golden brown.
11. Serve with salad. Enjoy.
Recipe courtesy of Monica Scott, FODMAP Friendly’s winner of the most creative recipe with Leggo’s Classic Tomato with Chunky Tomato & Herb Pasta Sauce
