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Easy Greek Moussaka - Low FODMAP

20/5/2019

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After an other very successful Paniyiri, Australia's Largest Greek Festival, last weekend, in Brisbane, it got me thinking about delicious Greek Food that my Yiayia (grandmother)  and mum used to make to us all.  This classic Greek dish came to mind, as it is one Greece's most famous meals.  It is usually quite time consuming to make (from my memories of egglplant being laid out on trays with salt all on top, and it was a full day process, however THIS RECIPE IS SUPER SIMPLE and SUPER SCRUMMY!   It should only take about 30min to prepare and then you can stash it in the hot oven for 45min and not look at it again until it's ready!  So get your Greek On & enjoy!
Low FODMAP moussaka! Greek moussaka that is simple to prepare.  Prepared in 30 min preparation and 45 min in the oven. This moussaka is also gluten- & lactose-free

INGREDIENTS
  • 600 g eggplant
  • 300 g lean minced meat (you can replace this with low FODMAP vegetarian mince for a vegetarian moussaka)
  • 400 g canned diced tomatoes
  • 1 tsp oregano
  • 1 tsp basil
  • 2 medium-sized potatoes
  • An oven dish
FOR THE BECHAMEL SAUCE (WHITE SAUCE)
  • 40 g butter
  • 40 g gluten-free flour
  • 400 ml lactose-free milk
  • 1/2 tsp nutmeg
  • 60 g grated motzarella cheese

INSTRUCTIONS
  1. Heat a frying pan and add the minced meat. Fry until fully cooked and season with 1 tsp oregano, 1 tsp basil and pepper and salt.
  2. Add the diced tomatoes. Stir everything together and leave to simmer for 10 minutes on low heat.
  3. Peel the potatoes and cut them into very thin slices. You won’t cook the potatoes before you put them into the oven, so it is important to cut them in thin slices. Put aside.
  4. Cut the eggplant in slices in the length and brush them with oil on both sides. Bake the eggplant shortly on a grill or in a grill pan until the slices have softened and get brown stripes on both sides.
  5. Heat for the butter in a pan for the bechamel sauce. Add the flour when the butter has melted. Stir with a whisk and leave the flour to cook for a few minutes, while you stir regularly.
  6. Add the milk little by little while you keep stirring with the whisk. Leave the sauce to heat up and let it simmer for a few minutes until it gets thicker. Stir now and then to avoid lumps. Taste and season with pepper, salt and half a teaspoon nutmeg. Stir the cheese into the sauce.
  7. Pre-heat the oven to 180 degrees Celsius.
  8. Take the oven dish and put a layer of potato slices on the bottom. Put a layer of eggplant slices on top.
  9. Divide half of the minced meat tomato sauce over the eggplant. Cover this with another layer of potato slices and eggplant slices. Spread the other half of the minced meat sauce on top. Finish with the bechamel sauce and smoothen the sauce with a spatula.
  10. Bake the moussaka in the oven for 45 minutes.

NOTESNote: eggplant is low FODMAP up to 150 g per serving and canned tomatoes are low FODMAP up to 100 g per serving. Therefore it is important that you stick to the suggested serving size and eat a maximum of 1/4th of the total recipe as a meal.

https://www.karlijnskitchen.com/en/low-fodmap-moussaka-gluten-free/
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Slow Cooked Beef Cheeks - Low FODMAP

13/5/2019

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Ingredients
 750 g beef cheeks
 1/2 tsp salt
1/4 tsp black pepper*
 1 tbsp garlic infused oil*
  80g (1 cup) leek (green leaves only, finely chopped)*
2 large carrot (peeled & cut into cubes)
 340g Japanese (Jap) pumpkin (Kent pumpkin or Buttercup squash) (peeled & cut into cubes)
375ml (1 1/2 cup) merlot red wine
1 cup low FODMAP beef stock or chicken stock*
4 dried bay leaf
 1 tsp dried thyme*

Creamy Mashed Potato
  1.2kg potato (peeled & cut into small cubes)
 125ml (1/2 cup) low FODMAP milk (add more as needed)
 3 tbsp dairy free spread (olive oil spread or butter)*
3/4 tsp salt

Greens
 3 cups broccoli (cut into florets)*
 270 g 
green beans (cut into bite sized pieces)

What to do:
1) Prepare the beef cheek by removing the large fatty membrane. Pat dry and rub with salt and pepper. Prep the pumpkin and carrot by dicing into 2cm (0.8 inch) cubes. Finely chop the green leaves of the leek.

2) Heat the oil in a large frypan over medium-high heat. Brown the beef cheeks on each side until nicely browned. Place to one side. Then add the wine and simmer for 2 minutes to burn off the alcohol. Mix the wine around the pan to dissolve in the pan juices from the beef cheeks.

Slow Cooker Directions Grease the slow cooker. Add the green leek tips, carrot, pumpkin, browned beef cheeks (put these on top), wine, beef stock, bay leaves, and dried thyme. Season generously with salt and pepper.

Cook for 6 hours on high (250g/8oz beef cheeks) or 8 hours on high (350g/12oz beef cheeks) or 10-12 hours on low. As your beef finishes cooking, make your mashed potato (directions below).

Oven Directions Grease a casserole dish with a lid. Add the green leek tips, carrot, pumpkin, browned beef cheeks (put these on top), wine, beef stock, bay leaves, and dried thyme. Season generously with salt and pepper.

Cook for 3-3.5 hours at 160ºC (320ºF) until the cheeks are tender. Turn once during cooking. As your beef finishes cooking, make your mashed potato (directions below).

Make the Gravy Remove the beef cheeks and place to one side. Discard the bay leaves. Then using a stick blender puree the braising liquid into a thick gravy. If your sauce is too thick mix through ¼ to ½ a cup of hot water. Taste and season with more salt and pepper as needed. Add the shredded beef checks into the gravy or cut into portions and serve the gravy on top.

Creamy Mashed Potato Cook the potatoes in a large saucepan of boiling water until tender (takes about 15 - 20 minutes). Drain the potatoes. Then add the dairy free spread, milk, and season with salt. Mash until smooth. As the potato cooks, steam or blanch your broccoli and green beans.

To Serve Serve the melt in your mouth beef cheeks on top of the creamy mashed potato with lashings of gravy. Have your greens on the side.

This recipe also freezes well!

https://alittlebityummy.com/recipe/en-au/low-fodmap-slow-cooked-beef-cheeks-5/

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Beef Bourguignon - low Fodmap and gluten-free

6/5/2019

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Beef Bourguignon - low Fodmap and gluten-free
 
Ingredients
  • ¼ cup tapioca flour
  • Salt & Pepper
  • 1 tsp cumin powder
  • 500gms/18 oz chuck steak
  • 2 cups dry red wine
  • 1 tbsp tomato paste
  • 2 carrots
  • 2 zucchini
  • 1 bayleaf
  • 1 tsp dry rosemary

Method
  1. Mix together the flour and season it with salt, pepper and the cumin powder. Toss in the meat and stir until the meat is well-coated in the mixture.
  2. Heat a little coconut oil in a frying pan and fry the meat to brown it and seal in the juices.
  3. Remove from the pan and add ½ a cup of the wine to the pan and scrape up all the residue from the frying pan while heating it.
  4. Peel and roughly chop the carrots and zucchini.
  5. Place everything together in a slow cooker or casserole dish and stir to combine.
  6. Cook for 5 hours in a slow cooker on auto or around 2 hours in a casserole.
  7. Serve hot with rice.
it.
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