Low Fodmap Bolognese Sauce
This low fodmap bolognese sauce keeps all the quality of my Italian family's recipes - san marzano tomatoes, fine wine, fresh veggies, organic meat, Filippo Berio olive oil - but without those pesky fodmaps.
Equipment
- Dutch Oven or slow cooker
- 10" skillet
- Pasta Pot
Ingredients
- 2 oz thin prosciutto
- 1 TBS olive oil I like Fillipo Berio
- 3 TBS Butter
- 1/2 cup chopped light green scallion or green onion stems can use more for more onion flavor
- 1 large carrot, grated
- 2 ribs celery hearts with leaves, chopped small or grated
- 1 lb organic ground beef or turkey
- 1 oz dried porcini mushrooms (eating 1 tbsp is safe) soaked, drained, pat dry, chopped
- 1 28 oz can San Marzano tomatoes or Italian plum tomatoes in juice do not use crushed or tomatoes in puree or tomato puree or it will ruin the sauce.
- 2 cups water, to thin sauce if needed or to add to sauce if needed
- 1 cup red wine (use a good table wine)
- 1/4 cup Italian parsley, freshly chopped
- dash of freshly grated nutmeg
- salt and pepper to taste
- 1 cup heavy cream (2 tbsp is low fodmap) don't use if lactose intolerant
- 1 lb tagliatelle pasta (or whatever you prefer) boiled al dente
Instructions
- Prepare veggies by chopping or grating beforehand; whirl tomatoes in a blender.
- Heat butter and oil in a dutch oven or stew pot. When the butter is foaming, toss in the chopped prosciutto and stir over medium high heat for a moment or two until the prosciutto browns a bit and sizzles.
- Add in the chopped light green onion or scallion stems and the grated carrot and celery. Continue to saute until the vegetables are slightly soft, a few minutes more.
- With heat still on medium high, add the meat and let the meat brown on both sides and no longer pink. Then add in the mushrooms and a bit more butter if needed. Then stir in the veggies that you pushed to the side of the pan while browning the meat. If you need to add more oil or butter to help the meat brown, add it one tablespoon at a time.
- Now that meat, mushrooms and veggies are all stirred together, stir in the wine, letting the wine bubble up a bit. Add in the parsley, salt and pepper, and nutmeg and cook until the wine cooks down a bit, 3 or 4 minutes.
- Whirl the tomatoes in a blender until blended. Pour tomatoes into the pan and stir into the veggie/wine mixture until the mixture comes to a boil. Then turn the heat down to a simmer and simmer half covered on low for 1 hour or until the oil comes to the top of the sauce. While it is simmering check to make sure the sauce is not boiling away. Add 1/2 cup of water at a time to keep up the amount of sauce in the pan, or don't add any if the sauce doesn't seem to be evaporating. When the oil comes to the top, the sauce is done.
- Add in the cream, stir it in and let simmer on low a few more minutes making sure the sauce is still at a simmering temperature.Then turn off the sauce and set it aside while you boil your pasta.
- I used a GF pasta called egg tagliatelle. When 3 quarts of water came to a boil, I threw in a tbsp of salt and stirred in the pasta, giving it several good stirs. (Make sure the pasta stays immersed in the boiling water.) When the water came back to a boil, I cooked it for 10 minutes, and then poured it into a colander in the sink.I rinsed the pasta with hot water to remove the glueiness that GF pasta has after cooking it. Doing the rinse made the pasta behave and taste much more like non-GF pasta. When I combined it with that wonderful bolognese sauce sprinkle with grated reggiano parmigiano cheese, the dish tasted as good as the non-low fodmap version. Yay!