Low FODMAP Spanish Chicken and Rice Casserole
Looking for a low FODMAP dinner? This Spanish-style casserole with rice and chicken is just the thing. Full of flavor and simple to make, this recipe is one you’ll want on repeat.
Servings: 4
Ingredients
- ¾ cup low FODMAP chicken broth look for one without onion or garlic
- 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
- Preheat oven to 350°F.
- In a large casserole dish, add canned tomatoes with juices, chicken broth, tomato paste, uncooked rice, spinach, spices & sugar. Mix well.
- Season 3-4 boneless skinless chicken breasts and place on top of the tomato rice mixture; lightly press the chicken into the mixture.
- 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.
- Remove casserole from oven and sprinkle grated cheese on top of chicken breasts and rice.
- Place back in oven for 5 minutes to allow cheese to melt.
- Enjoy.
Notes
Recipe Tips and Tricks:
- The sugar is added to remove the 'tin' flavour from the diced tomatoes.
- Looking for more flavor or a less expensive cut of meat? This also works with chicken thighs. If I do this, I swap for jasmine rice as they cook more quickly.
- I used basmati brown rice
- I've also done the recipe with white jasmine rice and cubed the chicken (it cooks quicker, ~45-50 min)