Lasagne - Gluten and Dairy Free
Lasagne is one food I thought I would never ever eat again. FODMAP friendly, dairy, gluten and onion free lasagne is not a dish you can just buy off the shelf or order in a cafe. For years I have accepted my lasagne fate and just settled with the delicious smells while friends enjoyed this Italian staple.
Finally I have baked my own version and it is sooo delicious that I am wondering why I haven't tried this earlier. Now I am very pleased to share this recipe with you.
This recipe has 3 parts. The tomato based filling, the Bechamel (white) sauce and constructing the layers to form the final dish. It takes me about an hour to prep, build and then another 50 minuets to bake. So it is a bit of work, but well worth the effort for a healthy and tummy happy version of this family favourite.
Ingredients
Gluten free lasagne sheets
Lactose free cheese or soy cheese
Garlic infused olive oil
Tomato cooking sauce (Passata)
Tomato Based Filling
250g chicken breast mince
1 x 400g can of diced tomatoes
1/4 diced capsicum
1/4 diced zucchini
2 cups of sliced Mushrooms
2 Tbl Sp Tomato paste
1 Tea Sp Thyme (dried or fresh)
2 Tea Sp Rosemary (dried or fresh)
Salt and pepper to taste
Non-Dairy Bechamel Sauce
Adapted from Jude Blereau, The Wholefood Kitchen.
500ml Soy milk
2 sprigs of parsley
2 sprigs of Thyme
1-2 bay leaves
1 finely sliced garlic clove
1.5 Tbl Sp Rice Flour
1 Tbl Sp Corn Flour
Salt and pepper to taste
Method
1. Start by preparing the Bechamel sauce. Place the milk, herbs and garlic in a saucepan and heat gently until it begins to steam.
2. Remove the milk from the heat and let sit for 10 to 20 minuets. This allows the flavours to infuse so the longer it sits the more flavoursome sauce.
3. While the milk is resting start the filling in a fresh frypan. On medium heat sauté half to 3/4 of the sliced mushrooms in a small splash of garlic infused olive oil and 1 tea spoon of rosemary.
4. Remove and set aside for the later layering.
5. Next, slightly brown the chicken mince in a splash of garlic infused oil.
6. Add the capsicum and zucchini and continue to sauté for a further 2 minuets.
7. Add the thyme, rosemary and 1/2 cup of mushrooms with a dash of salt and pepper. Continue to sauté for another 2-3 minuets. So the vegetables are browned but nothing is burnt.
As the capsicum browns it develops a rich caramelised flavour. Very yummy.
8. Stir through the tomato paste coating most of the mince as evenly as possible.
9. Pour in the tinned tomatoes and simmer for 10 minuets so the juices infuse and reduce slightly.
10. Back to the white sauce. Strain the milk into a separate dish.
11. Place the flour and a very small amount of milk into a saucepan. Then mix until it forms a white milk paste.
12. Whisk in the remaining strained milk. I like to finely chop the parsley and thyme from the strainer and add that to the sauce as well.
13. Return the milk to the stove and gently heat until it is slightly bubbling. It is important to continue stirring this milk while it is reheating. This prevents the flour from clagging the sauce and forming lumps. With a little care and patients the milk will be liquid for a few minuets and then quickly thicken into silky, thick white sauce.
14. Remove from the heat and set aside for use in layering.
15. Now it is time to build your lasagne. Start by spreading a dollop of white sauce over the bottom of your baking dish.
16. Place the lasagne pasta sheets so they are flush across the bottom of your baking dish. They need to be snug against the walls of your dish so the lasagne holds its form.
17. Add your first layer of tomato filling, followed by a layer of sauté mushrooms.
18. Paint one side of a lasagne pasta sheet with white sauce and place it sauce side down onto the open filling.
19. Continue to build your layers. You can use any sequence you like as long as you get plenty of sauce on either side of the pasta sheets. From here on I follow this sequence:
Tomato sauce base,
Tomato based filling layer
Mushroom filling layer
Optional sprinkle of cheese
White sauce layer
Pasta sheet
Repeat.
20. When you get to the top of the dish, or run out of pasta sheets make a thick topping of white sauce, tomato sauce semi swirled together across the top. Sprinkle the top with cheese, salt and pepper to finish.
Woo Hoo!! You have just constructed your lasagne :)
21. Cover with foil and bake for 50 minuets in a moderate oven (180-200 degrees Celsius. I use 200 in my fan forced oven at home).
22. Remove the foil and bake for a further 15 minuets to brown the cheese on top.
23. Remove from the oven, let sit for 5 minuets and then serve with salad or your other favourite side dish.
Vegetarian Filling Option
I love vegetables. They are my food of choice no matter what the situation. To make this a vegetarian dish substitute the chicken mince for any combination of beans and lentils that you prefer. Red kidney beans work well as they are more "meaty". Also add 1 cup of diced mixed vegetables to add some texture and variety to the filling.
For all my FODMAP restricted foodies, I hope you enjoy this lasagne recipe as much as I do.
Krystal :)
