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A low FODMAP chicken broccoli rice casserole with grated cheese on top

Healthy low FODMAP chicken rice casserole

  • Author: Karlijn
  • 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

Scale
  • 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

  1. Preheat the oven to 180 degrees Celsius (350 F).
  2. Cut the broccoli into florets.
  3. 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.
  4. Heat some oil in a pan and fry the chicken for about 5 minutes until cooked. Season with pepper and salt.
  5. Wash the zucchini and cut it into small pieces. Cut the green part of the leek into rings.
  6. Add the zucchini and the leek to the chicken and fry for a few minutes. Remove from the pan and set aside.
  7. Heat 1 tbsp of butter in the pan. Add 1 tbsp flour when the butter has melted.
  8. Stir until you get a roux.
  9. Add the stock gradually while you keep stirring. Keep stirring until you have a smooth sauce.
  10. Add the crème fraîche and stir again.
  11. Taste the sauce and season with 1 tsp mustard, pepper, and salt to taste.
  12. Add the chicken, vegetables and broccoli to the sauce.
  13. Divide the rice over the oven dish and put the sauce on top. Stir.
  14. 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

Keywords: gluten-free chicken broccoli rice casserole, low FODMAP chicken broccoli rice casserole, low lactose chicken broccoli rice casserole

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Find it online: https://www.karlijnskitchen.com/en/low-fodmap-chicken-rice-casserole/