Low-FODMAP Spaghetti Bolognese

Summary

Bolognese is a classic, but what if your digestive system isn’t a fan of the traditional ingredients? Don’t sweat it! Feast your taste buds on Low-FODMAP Spaghetti Bolognese—a hearty, flavorful meal that’s gentle on your gut. Now, you can relish the comfort of an Italian staple without any discomfort!

Ingredients

For the Bolognese Sauce

• Ground beef: 1 pound (450 grams)
• Olive oil: 2 tablespoons (30 ml)
• Garlic-infused olive oil: 1 tablespoon (15 ml)
• Carrots: 1 cup, diced (240 ml)
• Canned tomatoes: 1 can, 14 ounces (400 grams), drained
• Low-FODMAP beef broth: 1 cup (240 ml)
• Oregano: 1 teaspoon
• Salt: 1 teaspoon
• Ground black pepper: 1/2 teaspoon

For the Spaghetti

• Gluten-free spaghetti: 8 ounces (225 grams)
• Water: For boiling
• Salt: 1 tablespoon (15 ml)

Time: Prep: 20 minutes, Cook: 30 minutes, Total: 50 minutes

Serves: 4

Nutritional Facts Per Serving of Low-FODMAP Spaghetti Bolognese

• Calories: 450
• Carbohydrates: 40g
• Protein: 20g
• Fat: 22g
• Saturated Fat: 6g
• Cholesterol: 60mg
• Sodium: 650mg
• Potassium: 550mg
• Fiber: 3g
• Sugar: 5g
• Vitamin A: 2000IU
• Vitamin C: 10mg
• Calcium: 30mg

Instructions for Low-FODMAP Spaghetti Bolognese

1. First, start by heating olive oil in a large skillet over medium heat.
2. Add ground beef to the skillet, breaking it up with a wooden spoon.
3. Sauté until the meat is browned, which should take about 5-7 minutes.
4. Once the meat is browned, add the diced carrots and stir well.
5. After stirring, pour in the low-FODMAP beef broth and let the mixture simmer for 5 minutes.
6. Add drained canned tomatoes to the skillet.
7. Season with oregano, salt, and black pepper.
8. Allow the sauce to simmer for 20 minutes, stirring occasionally.
9. While the sauce is simmering, bring a large pot of salted water to a boil.
10. Add the gluten-free spaghetti to the boiling water.
11. Cook the spaghetti according to package instructions until al dente.
12. Once cooked, drain the spaghetti and set aside.

Tips

1. For an added layer of flavor, consider browning the meat with garlic-infused olive oil.
2. Use a fine mesh sieve to drain the tomatoes well, so the sauce doesn’t become too watery.
3. If you prefer a thicker sauce, let it simmer for an additional 5-10 minutes.
4. Always taste the sauce and adjust the seasonings as per your preference.

Serving Suggestions

• Serve the Low-FODMAP Spaghetti Bolognese hot, right off the stove.
• Garnish with a sprinkle of fresh parsley or a little Parmesan cheese (if tolerated).
• Accompany the dish with a side of low-FODMAP garlic bread or a simple green salad.

There you have it—the comfort of spaghetti bolognese in a Low-FODMAP avatar! Indulging in Italian classics shouldn’t come at the cost of your comfort. At AH7, we’re all about marrying health with taste. And this Low-FODMAP Spaghetti Bolognese is an embodiment of that philosophy. So go ahead, dig in without any worries. Mangia!

Low-FODMAP Spaghetti Bolognese

Bolognese is a classic, but what if your digestive system isn’t a fan of the traditional ingredients? Don’t sweat it! Feast your taste buds on Low-FODMAP Spaghetti Bolognese—a hearty, flavorful meal that’s gentle on your gut. Now, you can relish the comfort of an Italian staple without any discomfort!

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Prep Time: 20 minutes minutes

Cook Time: 30 minutes minutes

Total Time: 50 minutes minutes

Nutritions

Nutrition Facts

Low-FODMAP Spaghetti Bolognese

Amount per Serving

Calories

450

% Daily Value*

Fat

 

22

g

34

%

Saturated Fat

 

6

g

38

%

Cholesterol

 

60

mg

20

%

Sodium

 

650

mg

28

%

Potassium

 

550

mg

16

%

Carbohydrates

 

40

g

13

%

Fiber

 

3

g

13

%

Sugar

 

5

g

6

%

Protein

 

20

g

40

%

Vitamin A

 

2000

IU

40

%

Vitamin C

 

10

mg

12

%

Calcium

 

30

mg

3

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• For the Bolognese Sauce
• Ground beef: 1 pound 450 grams
• Olive oil: 2 tablespoons 30 ml
• Garlic-infused olive oil: 1 tablespoon 15 ml
• Carrots: 1 cup diced (240 ml)
• Canned tomatoes: 1 can 14 ounces (400 grams), drained
• Low-FODMAP beef broth: 1 cup 240 ml
• Oregano: 1 teaspoon
• Salt: 1 teaspoon
• Ground black pepper: 1/2 teaspoon
• For the Spaghetti
• Gluten-free spaghetti: 8 ounces 225 grams
• Water: For boiling
• Salt: 1 tablespoon 15 ml

Instructions

• First, start by heating olive oil in a large skillet over medium heat.
• Add ground beef to the skillet, breaking it up with a wooden spoon.
• Sauté until the meat is browned, which should take about 5-7 minutes.
• Once the meat is browned, add the diced carrots and stir well.
• After stirring, pour in the low-FODMAP beef broth and let the mixture simmer for 5 minutes.
• Add drained canned tomatoes to the skillet.
• Season with oregano, salt, and black pepper.
• Allow the sauce to simmer for 20 minutes, stirring occasionally.
• While the sauce is simmering, bring a large pot of salted water to a boil.
• Add the gluten-free spaghetti to the boiling water.
• Cook the spaghetti according to package instructions until al dente.
• Once cooked, drain the spaghetti and set aside.

Notes

Tips
1. For an added layer of flavor, consider browning the meat with garlic-infused olive oil.

2. Use a fine mesh sieve to drain the tomatoes well, so the sauce doesn’t become too watery.

3. If you prefer a thicker sauce, let it simmer for an additional 5-10 minutes.

4. Always taste the sauce and adjust the seasonings as per your preference.

Serving Suggestions
– Serve the Low-FODMAP Spaghetti Bolognese hot, right off the stove.

– Garnish with a sprinkle of fresh parsley or a little Parmesan cheese (if tolerated).

– Accompany the dish with a side of low-FODMAP garlic bread or a simple green salad.