Okay, so it's not exactly "convenience" food, but it is low FODMAP and it's really tasty. They're low FODMAP towers of rare beef, mustard aioli, chargrilled eggplant, roasted capsicum, caramelised fennel and young fennel tips on gluten free toasts.
Ronnie "whipped" it up for our anniversary lunch this year.
If you'd like to make it yourself, here's how.
1 fennel bulb*
1 red capsicum
6 slices of eggplant
400g fillet of beef
extra virgin olive oil
2 tablespoons of dijon mustard
2 teaspoons of lactose free cream
1 lemon wedge
6 slices (approximately) of gluten free bread
*50g of fennel per person contains low amounts of Oligos-fructans and the Polyol mannitol and should be tolerated by most individuals with IBS.
Source: The Monash University low FODMAP diet smartphone app.
Pre-heat the oven to 200°C.
Place the capsicum on a roasting tray and rub with olive oil. Once the oven is to temperature, place the tray in the oven a cook for approximately 45 minutes or until soft and the skin has started to blister, turning occasionally. Remove from the oven. Allow to cool, then remove the skin, membranes and seeds and slice into six pieces.
Trim any sinew from the beef fillet, then rub with olive oil and sprinkle with freshly cracked pepper and ground sea salt. Heat an oven proof pan over high heat then add the beef and turn to brown each side. Once browned, transfer the pan into the oven and cook for a further 6-8 minutes, or until the centre of the meat is 35°C when tested with a meat thermometer (cook to 45°C if you prefer medium-rare or 55°C for medium). Remove from the pan and put on a plate to rest for 5 minutes, then cut into six slices to your desired thickness.
Cut the eggplant into rounds. Heat a fry pan or skillet over a medium heat. Drizzle the eggplant with a small amount of olive oil, then fry until soft and slightly charred, turning occasionally. Remove from the pan and drain on absorbent paper.
Remove the tips from the fennel and put aside. Slice the fennel finely. Heat a small fry pan over a medium heat. Add a splash of olive oil to the pan and heat, then add the fennel slices. Fry for a few minutes, the lower the temperature slightly and continue cooking the fennel for about 15 minutes, stirring it regularly to make sure it doesn't stick to the pan. Season to taste, remove from the heat and put aside.
In a separate bowl, mix together the mustard and cream, then squeeze in a little bit of the lemon and season with salt and pepper to your taste.
Remove the crusts from the bread and cut into six 8cm squares or rounds. Place the bread on the wire racks of the oven to toast for approximately 4 minutes each side. Remove when they're crisp.
Spread a small amount of the mustard aioli on the toasted bread, then layer on a slice of beef, the chargrilled eggplant, roasted capsicum, caramelised fennel and then top with the feathery leaves of the fennel tips.