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Low FODMAP Spanish Chicken and Rice Casserole

Healthy & Easy Recipes, Low FODMAP & Gut Health Recipes | December 23, 2019

A beautiful rainbow of different fruit and vegetables in a pile.
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This Low FODMAP Spanish Chicken and Rice Casserole is a great recipe for when you are hosting. It is so simple to prep and the best part is, once you put it in the oven you can forget all about it until the timer goes off!

A casserole is simply a dish that is cooked slowly in the oven1. Casserole dishes were very common in the 1950’s including the classic “Green Bean Casserole” made popular by Campbell’s © soup2. Those cooks in the 1950’s new what they were doing, as casseroles look very fancy but really are pretty simple! Therefore, I wanted to share this new casserole dish with you. Mark this recipe because the next time you need to host dinner, this is sure to be a crowd-pleaser!

As I was brainstorming ways to make a casserole Low FODMAP, I thought about using canned tomatoes as a base instead of soup. Although commonly used as the base for casseroles, canned soups often include garlic or onion powder, which can be worrisome for those on the low FODMAP diet. It worked perfectly because as the rice cooked, it soaked up the flavour from the tomatoes. You simply add the rice to the tomatoes, and with the rest of the ingredients cook it all together in the oven. The end masterpiece creates a flavourfully spiced and rich Low FODMAP Spanish Chicken and Rice Casserole.

Low FODMAP Spanish Chicken and Rice Casserole

low FODMAP Spanish chicken and rice casserole - a super simple supper recipe from Ignite Nutrition Calgary's top dietitians

Low FODMAP Spanish Chicken and Rice Casserole
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • ¾ cup low FODMAP chicken broth
  • ¼ cup tomato paste
  • 1 can (28 fl oz) of diced tomatoes (I like to use fire-roasted tomatoes for more flavour!)
  • 1 cup uncooked long grain brown rice
  • 2 cups of fresh spinach leaves, washed and chopped
  • 1 tbsp paprika
  • 1 tsp cumin
  • 2 tsp chili powder
  • 1 tbsp oregano
  • 1/4 tsp salt
  • 1 Tbsp sugar
  • 3-4 skinless, boneless chicken breast
  • ½ cup grated parmesan or cheddar cheese
  • Top with chopped parsley and basil
Instructions
  1. Preheat oven to 350 degrees Fahrenheit.
  2. In a large casserole dish, add canned tomatoes with juices, water, tomato paste, uncooked rice, spinach, spices & sugar. Mix well.
  3. Season 3-4 boneless skinless chicken breasts and place on top of the tomato rice mixture; lightly press the chicken into the mixture.
  4. Cover with a lid or tin foil and cook in the oven for 1 hour and 15 minutes. Test the rice, and if it is still crunchy, place back in the oven for 15 more minutes.
  5. Remove casserole from oven and sprinkle grated cheese on top of chicken breasts and rice.
  6. Place back in oven for 5 minutes to allow cheese to melt.
  7. Enjoy.

 

Recipe Tips and Tricks

  • The sugar is added to remove the ‘tin’ flavour from the diced tomatoes.
  • I used basmati brown rice
  • I’ve also done the recipe with white jasmine rice and cube the chicken (it cooks quicker, ~45-50 min)

Original Recipe by Nancy Gammack
University of Alberta Dietetic Intern

References

  1. Merriam-webster (n.d). Casserole. Retrieved from: https://www.merriam-webster.com/dictionary/casserole

  2. Campbell’s (2015). Green Bean Casserole Celebrates 60th Birthday. Retrieved from: https://www.campbellsoupcompany.com/newsroom/news/2015/11/25/green-bean-casserole-celebrates-60th-birthday/