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Low FODMAP Gnocchi Bolognese

November 1,2018

It’s up to us as parents to pass on basic skills that our children will need to be successful adults, like being able to swim, do their own laundry, or cook a healthy meal. Teaching our children to cook helps prepare them for the future.

After a heart to heart with Master 8, we decided that I would teach him to cook his five favourite meals before he moved out of home:

  1. Spaghetti Bolognese
  2. Chicken Risotto
  3. Thai Curry
  4. Grilled Salmon
  5. Steak & Chips

Since this month’s Recipe ReDux is asking us to recall some of the first foods we learnt to cook, I thought it would be a great opportunity to share my recipe for Gnocchi Bolognese, the first meal that my little man has learnt to cook on his own.

First Cooking Recollections
Stir up some of your earliest culinary recollections. Did you stand at your grandmother’s elbow to learn to cook? Or did you learn by stumbling through a cookbook by yourself? Share a healthy recipe and the accompanying story about one of your first cooking memories.

Low FODMAP tips: This recipe is low FODMAP when split between four serves. You will need to be careful with vegetable stock and look for one with no onion or garlic. If you are in Australia there are a few safe stocks on the market, including Massel liquid stock, Massel 7’s stock cubes and ‘Fodmapped For You’ range. If you are unable to find a suitable stock you can easily make your own, I recommend this recipe from A Little Bit Yummy.
Gnocchi Bolognese – Low FODMAP & Gluten Free

Serves: 4
Prep time: 10 minutes
Cook time: 30 minutes – 1 hour

Ingredients:

  • 1 tablespoon garlic infused olive oil
  • ½ cup leek tips
  • ½ cup diced celery
  • ½ cup diced carrots
  • ½ cup diced capsicum
  • 500g chicken mince
  • 1 tin of chopped tomatoes
  • 500ml vegetable stock plus 500ml extra to add while Bolognese is simmering
  • 2 tablespoons Worcestershire sauce
  • 1 tablespoon brown sugar
  • 2 tablespoons tomato paste
  • ¼ cup shredded basil leaves plus extra for garnish
  • Salt & Pepper
  • 1 packet of Simply Wize FODMAP Friendly Gnocchi
  • Parmesan to serve

Method:

  1. Heat the garlic infused olive oil in a large heavy based pan, brown the chicken mince and place to one side. Put leek tips, celery, carrots and capsicum into the pan and turn down the heat. Allow to cook until soft and aromatic. Then place aside.
  2. Add the chicken mince back in to the pan with the tinned tomatoes, 500ml of the vegetable stock, worcestershire sauce and brown sugar. Allow to simmer for 15 minutes to 1 hour, stirring regularly adding a tablespoon at a time of the remaining vegetable stock.
  3. Add the tomato paste, ¼ cup shredded basil leaves and salt and pepper to taste. Allow to cook for another 5-10 minutes.
  4. Meanwhile cook the gnocchi according to packet instructions.
  5. Drain the gnocchi and stir through the bolognese. Then serve with a sprinkle of parmesan and garnish with basil leaves.

As the first and only recipe challenge founded by registered dietitians, The Recipe ReDux aims to inspire the food lover in every healthy eater and inspire the healthy eater in every food lover. Thank you for visiting. We hope you enjoy!

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