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Cheesy Chicken, Broccoli & Rice Casserole; Low-FODMAP & Gluten-free

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Classic comfort food at its best. Cheesy chicken, broccoli, and rice casserole clicks all the boxes. Hearty, delicious, and made in one-pot! Gluten-free and IBS friendly.

Ingredients

Scale
  • 2 tablespoons garlic-infused oil*
  • 2 lbs (32 ounces) uncooked boneless, skinless chicken breasts, cut into 1–2 inch chunks
  • 2 tablespoons onion or shallot-infused oil*
  • 1 stalk (40g) celery, minced*
  • 1/2 cup low-FODMAP, gluten-free flour
  • 2 cups low-FODMAP, gluten-free chicken broth or stock*
  • 1 cup low-FODMAP milk (I like lactose-free whole milk)*
  • 1/2 cup lactose-free half and half cream or canned coconut milk*
  • 2 tablespoons Dijon mustard
  • 2 tablespoons freshly squeezed lemon juice
  • 1 teaspoon Kosher salt, plus to taste
  • 1 teaspoon freshly ground black pepper, plus to taste
  • 3 cups (450g) broccoli heads*
  • 3 cups (500g) cooked rice (white or brown)
  • 1 & 2/3 cups (10 ounces) finely shredded or grated Cheddar cheese*
  • 1 cup low-FODMAP, gluten-free breadcrumbs*
  • 1/4 cup Parmesan cheese, freshly grated*
  • 2 tablespoons unsalted butter, melted
  • 1 teaspoon smoked paprika
  • Baking spray, optional

Instructions

  • Preheat oven to 375° and place rack in center of oven
  • In a large cast iron skillet or Dutch Oven, place your garlic-infused oil over medium-high heat to warm
  • Add your chicken pieces and fry in the pan for about 2-3 minutes, until seared on all sides
    • They don’t need to be fully cooked (it will finish cooking in the oven)
    • Work in batches, if needed 
  • Set aside in a covered dish for later
  • In the same pan, place your onion-infused oil, celery and broccoli. Cook, covered or uncovered, over medium heat, about 3 minutes, until softened
  • Remove the broccoli and celery to the plate with the chicken
  • To the skillet, lower heat, and add your low-FODMAP chicken broth, then LF milk, and half-and-half. Mix to combine
  • Remove 3/4 cup of the liquid to a cup, to this liquid stir in your LF flour to form a paste. Add the flour paste back to the skillet a little at a time (adjusting heat as necessary)
  • Stir or whisk with a spoon until thickened, to remove lumps, about 4 to 6 minutes
    • If it is clumping, you may also use an immersion blender to smooth
  • Add in the Dijon, lemon juice, salt, and pepper, and stir well
  • Remove from heat and place the cooked rice, chicken, broccoli, and celery into the sauce, then add the cheese, and mix together
    • If the pan is not large enough, then use your casserole dish to combine together (see next step)
  • If using a 9X13 casserole dish, then spray with baking spray and transfer the mixture to the casserole. If everything is able to fit in your Dutch Oven, then do not transfer
  • In a separate small bowl, combine gluten-free breadcrumbs, Parmesan cheese, smoked paprika, and melted butter using a fork or your hands. Sprinkle evenly over the top of the casserole
  • Bake until filling is bubbling, and crumbs are golden brown, about 25-30 minutes
  • Allow to stand about 10 minutes, then serve, alongside a side salad

Notes

  • Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on available data at time of posting.  Note that, despite being low-FODMAP, this meal is somewhat rich. Adjust your serving if high fat foods trigger your IBS
  • Infused oils contain all the flavor but NOT the FODMAPs. Enjoy these to help enhance the flavor of your recipes! See my low-FODMAP Top 11 Tips & Tricks for the reason why!
  • 10 grams is one low-FODMAP serving for celery due to mannitol
  • Select a chicken stock without onion or garlic (or that is FODMAP tested). You may also make your own with my recipe
  • Low-FODMAP milks include lactose-free, oat milk, almond milk, hemp milk
  • Cheese is naturally low in lactose, the amount listed is within guidelines per serving.  However, if dairy or fat is an IBS trigger for you, then adjust as needed
  • If you tolerate gluten you may also select cornflake crumbs

Find it online: https://rachelpaulsfood.com/cheesy-chicken-broccoli-low-fodmap-gluten-free/

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