Wednesday, July 4, 2012

Back to Basics

Delicious as it Looks: Tuna Rice Casserole with Spinach
I have not been feeling well the past few days. It all started last week. We ended up eating out twice, going to a potluck and eating way too much carrot cake. That's just too much weird food for my digestive system to handle. I try my hardest to eat safe foods when we're out, but you just never know. To top it off, there was a special on Skinny Girl Sangria, so I picked a bottle up. I love Bethenny Frankel, but I'm afraid my intestines don't love her sangria. I usually tolerate wine pretty well, but I think this stuff had juice and sugar in it too. I haven't had juice in ages and it was a fructose overload to my system. I should have known better. I had abdominal pain for three days. Not fun.

It was time to go back to the basics. When I feel like crap, I just go back to eating what I know agrees with me: white rice, meat, cheese, etc. I decided to whip up a quick belly-comforting casserole for lunch yesterday: Tuna Rice Casserole with Spinach. A couple of years ago, I shared a recipe on for Condensed Cream of Mushroom Soup from Scratch. I've since streamlined the recipe, made it gluten-free, and it's the base for my new casserole recipe.

Delicious as it Looks: Gluten-Free Condensed Cream of Mushroom SoupTraditional tuna casseroles call for a can of cream of mushroom soup. I know it's very easy to just dump in a can, but if you make it from scratch it is so much better for you and takes only about 10 minutes extra. Can you afford an extra 10 minutes? I know I can if it means knowing exactly what's going in my tummy! I sometimes make a big batch of this and freeze it in individual containers. You have your "can" of soup whenever you need it for a quick casserole. If I'm making a beef casserole, I use beef broth. If I'm making a chicken or tuna casserole, I use chicken broth. It works really well. Here are both my recipes for you.

Condensed Cream Soup from Scratch
Gluten-Free, Not Low-FODMAP
use in recipes calling for one 10.75 oz. can condensed cream soup

Delicious as it Looks: Gluten-Free Condensed Cream of Mushroom Soup

1 tablespoon olive oil
1 cup chopped mushrooms
1 tablespoon unsalted butter
1/2 cup milk (lactose-free or non-dairy works)
1/2 cup chicken broth
1 tablespoon tapioca flour
1/2 tablespoon potato starch
1/2 teaspoon salt (or to taste)
1/4 teaspoon ground black pepper

  1. Heat olive oil in a large skillet over medium-high heat. Add mushrooms or celery and saute until tender, about 5 minutes. Reduce heat to low and stir in butter and milk.
  2. In a small bowl, combine the chicken broth, tapioca flour, and potato starch. Stir until smooth.
  3. Slowly add chicken broth mixture to mushroom mixture in the skillet. Heat and stir until thickened.
  4. Stir in salt and pepper.

Tuna Rice Casserole with Spinach
Gluten-Free, Not Low-FODMAP
serves 4
Delicious as it Looks: Tuna Rice Casserole with Spinach


1 cup rice
1 recipe Condensed Cream Soup from Scratch (see above)
3 cups chopped baby spinach
3 - 5 oz. cans tuna in water, drained
1 cup shredded colby jack cheese

  1. Heat oven to 350 degrees F.
  2. Prepare rice according to package directions.
  3. Prepare Cream of Mushroom Soup as directed above. While still in skillet, stir in spinach, tuna and prepared rice.
  4. Pour mixture into a casserole dish and top with cheese. Bake for 20 minutes, or until hot and bubbly and cheese is melted.


  1. Does the soup freeze well? I'd love to make a bunch and keep it around for recipes

    1. Yes! It freezes very well. I like to make it in big batches and freeze it in individual containers. I just pop one out of the freezer to thaw, then it's ready for tater tot hot dish or tuna casseroles, etc.

  2. Does your stomach tolerate this even though you now eat Low Fod Map? How would you revise it for Low-Fod Map?

    1. To make this low-FODMAP, I would omit the mushrooms and make sure to use lactose-free milk. Instead of mushrooms, you could use a low-FODMAP veggie, like carrots, red bell pepper, or a little bit of celery.

  3. Thank you so much for getting back to me!!!