Low FODMAP chicken broccoli rice casserole
A simple recipe for a cheesy low FODMAP chicken broccoli rice casserole! With homemade white sauce and extra veggies, so that it is a comfy but nourishing meal.
No canned soup in sight here, but it is still a relatively quick-to-make casserole from scratch.
How to make low FODMAP chicken broccoli rice casserole?
I choose to make this casserole with broccoli and added some zucchini and the green part of leek next to it for some extra vegetables.
Next to that, I make my own white sauce and use brown rice for some extra fiber.
You can make this casserole in several simple steps:
- Cook the rice and broccoli. Drain and put aside.
- Cut the zucchini and the green part of the leek into pieces.
- Fry the chicken thigh – I use chicken thigh, instead of breast because I find it a bit tastier.
- Add the zucchini and leek and fry for a few minutes.
- Make the white sauce with butter, gluten-free flour, stock, and lactose-free crème fraîche
- Season with mustard, salt, and pepper.
- Add the rice, broccoli, chicken, zucchini, and leek to the oven dish.
- Put the sauce on top and stir everything well.
- Sprinkle with low-fat cheese and put into the oven for 20 minutes.
And voilà, there you have your healthy chicken broccoli and rice casserole!
Broccoli and FODMAPs
Note that broccoli is limited low FODMAP and that the FODMAP content differs between broccoli heads/florets and broccoli stalks.
The amount of broccoli that I use in this recipe is a safe low FODMAP amount so one serving of this recipe is low FODMAP.
You can read more about what kinds of broccoli are low FODMAP in this blog.
What goes with this casserole?
This chicken broccoli rice casserole can easily be a dish in itself, it has brown rice as a source of carbs.
And it contains several veggies and chicken as a source of protein. So you don’t have to serve anything with it if you don’t want to.
I like serving this casserole with a salad on the side to just up my low FODMAP vegetable intake a little bit more.
Below you can find a few salad ideas:
Healthy low FODMAP chicken rice casserole
- Total Time: 40 min
- Servings: 2 1x
- Diet: Gluten Free
Description
A creamy low FODMAP chicken broccoli rice casserole made from scratch. With white sauce and cheese. Real tasty comfort food! Gluten-free and low lactose.
Ingredients
- 250 g (8.8 oz) broccoli, florets only
- 140 g (4.9 oz) brown rice
- 200 g (7 oz) chicken thigh, cut into pieces
- 1/2 tsp pepper
- 1/2 tsp salt
- 120 g (4.2 oz) zucchini
- 1 leek, the green part only
- 1 tbsp butter
- 1 tbsp gluten-free flour
- 150 ml (5 fl. oz) low FODMAP stock
- 50 g (1.8 oz) lactose-free crème fraîche
- 40 g (1.4 oz) low-fat grated cheese
- 1 tsp mustard
- 1 oven dish
Instructions
- Preheat the oven to 180 degrees Celsius (350 F).
- Cut the broccoli into florets.
- Boil the rice according to the instructions on the package. Boil the broccoli for 8 minutes. I usually do this together in one pan and add the broccoli after the rice has been cooking for a few minutes.
- Heat some oil in a pan and fry the chicken for about 5 minutes until cooked. Season with pepper and salt.
- Wash the zucchini and cut it into small pieces. Cut the green part of the leek into rings.
- Add the zucchini and the leek to the chicken and fry for a few minutes. Remove from the pan and set aside.
- Heat 1 tbsp of butter in the pan. Add 1 tbsp flour when the butter has melted.
- Stir until you get a roux.
- Add the stock gradually while you keep stirring. Keep stirring until you have a smooth sauce.
- Add the crème fraîche and stir again.
- Taste the sauce and season with 1 tsp mustard, pepper, and salt to taste.
- Add the chicken, vegetables and broccoli to the sauce.
- Divide the rice over the oven dish and put the sauce on top. Stir.
- Sprinkle the grated cheese on top. Put the dish in the oven for 20 minutes.
- Prep Time: 20 min
- Cook Time: 20 min
- Category: Casserole
- Method: Oven
- Cuisine: International
Nutrition
- Serving Size: 1 serving
- Calories: 636
- Fat: 25
- Carbohydrates: 61
- Fiber: 5
- Protein: 37
Together we go for a calm belly!
Subscribe to the Karlijn's Kitchen e-mail newsletter for more tips and recipes and receive the ebook 10 things I wish I had known when I started the FODMAP diet for free!
Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen
2 Comments
I haven’t found lactose-free cream fraiche in the US. Would LF cream cheese work instead?
I think that should work!