Mediterranean Fennel and Courgette Bake
Servings: 6 servings
Ingredients
- For the tofu strips
- 140 g extra firm tofu drained and rinsed
- 1 tbsp tamari
- 1-2 tsp GOO garlic infused olive oil
- For the fennel
- 2 tbsp chives
- 1 fennel bulb circa 230g*
- 2 tsp GOO garlic infused olive oil
- For the courgettes
- 2 medium courgettes 700g
- 1 tbsp GOO
- 1 can 400g tomatoes
- 2 tsp oregano
- 2 tbsp fresh chopped basil
- Salt and pepper to taste
- Black olives circa 15 (more if desired), blended or finely diced
Instructions
- Preheat the oven to 200C
- Cut the tofu into strips and put them in a large mixing bowl. Cover with 1 tbsp tamari and set aside to marinate (10-20 minutes)
- When the oven is warm, evenly cover the tofu strips with 1- 2 tsp GOO (I brushed it on), then bake them for 15-20 minutes, turning half way
- Put 2 tsp GOO, the fennel and chives in a frying pan and sauté circa 20 minutes, stirring occasionally
- In the meantime, cut the courgettes into thin strips, mix them evenly in 1 tbsp GOO, (I put them in a large bowl and mixed them by hand) add a pinch of sea salt and sauté until softening and browning
- Add the tinned toms and seasonings to the fennel pan and mix well, cook for a couple of minutes while stirring to heat and combine
- Layer the sautéed courgettes into a baking dish, pour over the fennel/tomato mix, then repeat. Sprinkle on the black olive tapinard and top it with the baked tofu
- Bake for 20 minutes while all the flavours infuse
- Serve immediately
Notes
*This serves 6, minimum, as a main. Be sure not to have more than one portion as the individual low-FODMAP allowance for fennel is 48g.
If you want larger servings then look for a smaller fennel bulb (192g).
Servings higher than 48g contain moderate amounts of Oligos-fructans and high amounts of the Polyol - mannitol, so intake should be avoided (certainly when in phase one and the reintroduction phase).