Low-Fodmap Friendly Lasagna
I'm just starting on the low-fodmap voyage, slowly easing myself into it. I wanted to make something I could freeze and eat for my lunch. I think this turned out pretty well to be honest. Good for a first try to create something low-fodmap friendly.
I feel like there were a lot of steps because I was trying to infuse flavour without garlic or onions. If you're not following a low-fodmap diet, then you can make this lasagna as you normally would with a jar of your favourite sauce sauce.
I would recommend making the sauce one day and assembling the lasagna on another day. Just because I kind of winged it and made a big mess, dirtying a lot of pots and pans. I'm not good at planning but I am a great cook. I think so anyway. :)
Low-Fodmap Friendly Lasagna (makes 8 servings)
1 box of gluten free lasagna noodles (I used Rizopia brand)
1 tbsp of salt
2 tbsp of garlic infused olive oil*
1 pkg of ground turkey
1 pkg of gluten free sausage (I used Cavicchis' Meats 'Regular' sausage)
1 pkg of frozen spinach, with liquid squeezed out
3 green onions, diced (only the green part)
5 roma tomatoes, sliced into strips or diced
2 cans of tomato sauce (I used President's Choice Tomatoes First Original Tomato Sauce, 680ml each)
1 bay leaf
oregano
nutmeg
1 pinch of asafoetida powder
salt and pepper to taste
big pkg of mozzarella
some cheddar and parmesan
Start by cooking your lasagna noodles in a pot of salted, boiling water. I followed the directions on the box, but they kind of fell apart a bit. I've never been able to get the hang of rice flour pasta. Hopefully yours turn out better than mine. Set those aside once cooked. I got everything else ready while the noodles were cooking. You can preheat the oven to 350F at this point if you want.
Pour the cans of tomato sauce into a pot and let it simmer on low on the back burner. Put in some oregano, bay leaf, pepper, and if you can find it locally or online, asafoetida powder (note that asafoetida isn't always gluten free). Taste the sauce and adjust the spices as necessary. You can add any low-fodmap friendly spices that you have on hand if you like. Once the sauce is heated through and you like how it tastes, scoop a bit of the sauce out with a measuring cup and set it aside.
In a pan over medium heat, add the garlic infused olive oil*. I used sausage patties, but if you're using links, take the sausage out of the casings and crumble it into a frying pan. If you're frying pan is big, you can add the turkey too and brown it at the same time. My pan is small so I browed the sausage, spooned the sausage onto a plate, then browned the turkey, and added the green onions. I added some frozen spinach to the pan once the meats were browed. Make sure to squeeze the liquid out of the spinach before adding it to the pan, otherwise you'll have to cook off all that extra water.
Once the meats and spinach are well combined, add some pepper. I didn't end up adding any extra salt because the sausage was salty enough, but you can add salt if you feel it needs it (the tomato sauce had salt in it too). At this point the noodles were cooked, so I took the big pot that I used to cook the noodles and added the meat and the sauce. I put the pot back on low heat and let it simmer, tasting it and adjusting the seasoning. I added the sliced tomatoes. Don't forget to fish the bay leaf out of the sauce. It's a good idea to do that before you combine it with the meat.
Now you're ready to assemble your lasagna. In a large lasagna pan or baking dish (13" X 9"), take that bit of sauce you had set aside and spread it on the bottom of the dish. Layer noodles, then the meat sauce, cheese. Next, layer more noodles, sauce, cheese. Repeat until you can't cram any more sauce or noodles into the pan. The final layer should be sauce, then cheese. Lots of cheese. I ran out of mozzarella so I used a bit of cheddar and grated some fresh parmesan on too.
Place the baking dish on a cookie sheet before placing it into the oven, to catch any boil over. I cooked it for 10 minutes or so, with foil over it. Then I took the foil off and let the cheese on top melt some more. Sometimes I like to turn on the broiler and let the cheese get crispy. I was impatient though so I didn't do that this time.
Very carefully take the pan out of the oven, and let it cool for a few minutes before cutting into it.
*Garlic Infused Olive Oil
I did this in a separate pot, but you could just do this in the pan you plan to cook your meat in. In a small pot, add two tbsp of olive olive, and two smashed cloves of garlic. Saute on low until the garlic starts to turn brown. Pick out the garlic and then use the oil in the pan you plan to cook the meat in. I strained it into a glass bowl, and then added it to the pan. This will infuse the oil with garlic flavour but it's still ok to consume for a low-fodmap diet.