Print

30-Minute Low-FODMAP One-Pan Beef & Rice Casserole

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Kids love this low-FODMAP & gluten-free recipe for One-Skillet Beef and Rice Casserole. An easy dinner with fresh zucchini, and squash, along tender rice and juicy beef.

Ingredients

Scale
  • 1 pound (16 ounces) lean ground beef
  • 1/2 medium zucchini (100g) chopped*
  • 1/2 yellow squash (100g), chopped*
  • 1 (28 ounce) can diced or crushed tomatoes*
  • 1/4 cup low-FODMAP beef broth*
  • 4 tablespoons Worcestershire sauce*
  • 1 tablespoon garlic-infused olive oil*
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon dried rosemary
  • Salt and freshly ground black pepper to taste
  • 3 cups cooked white, or brown rice
  • 1 cup shredded Cheddar cheese

Instructions

  • Preheat the oven to broil
  • Heat a large oven safe skillet or Dutch oven over medium-high heat
  • Add ground beef, and cook until browned completely, breaking into pieces as it cooks (about 5-7 minutes).  Drain grease, if desired
  • Add the zucchini and squash, and allow to brown on both sides, and soften
  • Stir in the canned tomatoes, LF broth, Worcestershire sauce, garlic-infused oil, and dried oregano, basil, and rosemary
  • Simmer until some of the liquid has reduced, about 5 minutes
  • Mix in the cooked rice, and simmer another 3-4 minutes
  • Taste, and season with salt and pepper
  • Sprinkle with cheese, then cover until cheese is melted (about 2 minutes)
  • Place in your oven, uncovered, to allow the top to melt and brown
  • Serve immediately

Notes

  • Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on available data at time of posting
  • For zucchini, and yellow squash, 75g is one low-FODMAP serving
  • For canned tomatoes, 4 ounces is one low-FODMAP serving due to fructose
  • Select a low-FODMAP beef broth or make your own
  • Avoid seasoning blends with added onion or garlic
  • Infused oils do not contain FODMAPs.  See my low-FODMAP Top 11 Tips to explain why!
  • Cheese is naturally low in lactose
  • For worcestershire sauce, 2 tablespoons is one low-FODMAP serving

Find it online: https://rachelpaulsfood.com/low-fodmap-30-minute-one-skillet-beef-rice-casserole/

rpf_updated-linear@2x