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Low FODMAP Bolognese Sauce

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Ingredients
  

  • Ingredients:
  • 1 lb ground turkey or beef or a mixture of beef veal and pork
  • 1 large can of San Marzano imported Italian tomatoes
  • 1 bunch of fresh Basil
  • 2 peeled garlic cloves cut into large chunks or slices
  • 1 tsp of tuscan dried herbs or a pinch of dried basil and thyme
  • Salt and pepper to taste
  • 2 to 4 Tbsp of mild olive oil I use Filippo Berrio
  • 1/2 - to 1 sweet red or orange pepper diced
  • 2 medium carrots peeled and diced
  • 1/2 medium zucchini peeled and diced (optional)
  • 2 to 4 Tbsp tomato paste
  • 1 Cup of bold red wine I use Bolla
  • 1 boullion cube chicken stock or 1/2 cup chicken stock optional (FODMAP says garlic/onion free)

Instructions
 

  • *Directions:
  • *Bolognese Sauce 2016-02-26 044
  • In a large heavy skillet or dutch oven on medium high heat, heat 2 tbsp olive oil until hot and shimmering. Throw in the garlic and stir around with a wooden spoon or spatula until oil is infused with garlic flavor. Remove the garlic and throw in the ground meat. At first, don't stir and let it brown a bit. Then stir it around, breaking it up with a spoon or spatula.
  • When the meat is browned, remove it from the pan using a slotted spoon. Add in the diced carrots, peppers and zucchini (if using) into the hot oil. Can add more oil if veggies are sticking too much. Stir them around until they soften a bit and seem limpish.
  • Stir in the tomato paste until all the veggies are coated. Add 1/2 can of water and stir until everything is coated with paste. Add in the can of Italian San Marzano tomatoes that you have whirled in a blender until no chunks are in them. Stir the tomatoe mixture until it comes to a boil.
  • Add the wine and keep stirring until mixture returns to a boil.
  • Add back in the meat and keep stirring and cooking the mixture for another two or three minutes. If you are using a dutch oven, now is the time to turn the heat down to simmer, put a top on the dutch oven, and set the timer for an hour.
  • If you want to use your slow cooker, this is what I do at this point. I pour the mixture into my slow cooker. Then, I set my slow cooker for three hours and set it on "low." I check it in an hour and if it is boiling too much, I change the setting to "simmer." My slow cooker seems to have a rather fast "low" setting.
  • The sauce is done when it has thickened somewhat, and all the veggies are cooked well, but are not mushy.
  • *Bolognese Tomato Sauce with zucchini 021*Since I am still following the gluten free part of the low FODMAP guide,* I have found a very nice brown rice pasta that I use with this sauce. I serve the sauce on pasta and cover generously with reggiano parmegiano cheese which, thank God, is a low FODMAP food that I can have. This dish is delicious, comforting and guaranteed not to cause IBS folk a bit of discomfort.