Low FODMAP Spanish Beef and Rice Casserole

Low FODMAP Spanish Beef and Rice Casserole

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Low FODMAP Spanish Beef and Rice Casserole is an easy gluten-free dish featuring tomatoes, seasonings, and cheddar cheese, baked up until melted and bubbly.

Low FODMAP Beef and Rice Casserole

What do Americans Want in a Recipe?

I read an interesting article on Slate (see If You Are What You Eat, America is Allrecipes) the other day about how there is a disparity between what Americans really eat and what the media thinks we eat. The “foodie culture” as they call it is all about trends and perfect images on social media (and maybe a little snobbery thrown in?). In reality, Americans are getting their recipes from sites like allrecipes.com and food.com, where the recipes are submitted by people like….the average American. That’s why I like those sites so much, the writer/sharer of the recipe knows what the typical person wants in a recipe because they are that person.


What do Americans really want in a recipe? Something easy to make and tasty. A growing number of people are looking for healthy food as well. Oh, and don’t forget affordable! That’s all what I want too. I do love a good food photograph and I like to try new foods and trends, but generally reserve such forays for dining out. However, during the week, all I want to do after work is make something easy, quick and satisfying. Usually something I’ve made time and time again, so there are no surprises, no disasters. I’m sorry if I’m making the same salmon recipe yet again, but I’m tired! (Usually words I say to myself in my head. Luckily my husband doesn’t mind the repetition.)

This Recipe is What Americans Want

The Low FODMAP Spanish Beef and Rice recipe I’m sharing with you today is a perfect example of the type of food people actually eat: It’s adapted from Food.com, it’s cheesy, it’s easy and it’s inexpensive. I’ve made it a lot lately, not only to get the recipe tested and finalized, but because it’s such a breeze to make! I hope it’s something that you, my readers, actually want to make too.

Low FODMAP Spanish Beef and Rice Casserole

Try these other Low FODMAP ground beef recipes from my collection:

Time needed: 55 minutes

How to Make Low FODMAP Spanish Beef & Rice Casserole

  1. Brown your meat and drain the fat. Then add the veggies, water, rice and seasonings.

    browned beef and vegetables

  2. Cover and let simmer until the liquid is absorbed.

    simmer beef and rice

  3. Transfer to a casserole dish, sprinkle on the cheese and bake until melted and bubbly.

  4. Sprinkle with fresh cilantro and serve!

    Low FODMAP Spanish Beef and Rice Casserole

Low FODMAP Spanish Beef and Rice Casserole
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Low FODMAP Spanish Beef and Rice Casserole

An easy gluten-free dish featuring tomatoes, seasonings, and cheddar cheese, baked up until melted and bubbly.
Course Main Course
Cuisine Mexican
Keyword beef, casserole, cheese, gluten-free, low-fodmap, rice
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 4

Ingredients

  • 1 lb. lean ground beef
  • 1 14.5 oz. can unsalted diced tomatoes, undrained
  • 1 1/2 cups water
  • 1 cup sliced scallions, green parts only (about 1 bunch)
  • 3/4 cup long grain white rice
  • 1/4 cup diced green bell pepper
  • 1 tablespoon vinegar
  • 1 teaspoon salt
  • 1 teaspoon brown sugar
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ancho chili pepper (or as tolerated)
  • 1/4 teaspoon ground black pepper
  • 1 cup shredded cheddar cheese
  • fresh chopped cilantro for serving

Instructions

  • In a large skillet, brown and crumble beef over medium-high heat. Drain fat.
  • To the beef in the skillet, stir in the remaining ingredients (except for the cheese and cilantro). Bring to a boil over medium-high heat. Reduce heat to low and gently simmer, covered, until most of the liquid is absorbed, about 30 minutes, stirring occasionally.
  • Heat oven to 375 degrees F. Transfer the mixture into a 2.5 qt. casserole dish. Sprinkle evenly with cheese. Bake about 10 to 15 minutes, or until the cheese is melted and the casserole is hot and bubbly. Serve sprinkled with the cilantro if desired.

Adapted from Food.com: Spanish Rice Casserole

Low FODMAP Spanish Beef and Rice Casserole

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21 Comments

  1. This comment has been removed by the author.

     
  2. This Spanish beef and rice Casserole is a really must try recipe. Americans loved all meat, delicious and affordable food and they can't miss this one. I have collected a series of recipes from you and other different sites which are posted at smart paper writing for everyone to indulge.

     
  3. loved this.so easy and so yummy. Thanks

     
  4. Glad you liked it!

     
  5. Nice! Post I like Your Ideas Thank You So Much For Sharing it. Send Flowers To Bermuda

     
  6. I like the innovative ideas you share with us Send gifts to Pakistan .

     
  7. Great article i really like it send gifts to Pakistan

     
  8. My 17 year old son's doctor just recommended that we try low a low FODMAP diet due to IBS. I went to the store with my little printed out sheet of acceptable and non acceptable foods, and was completely overwhelmed! I was shopping for gluten free bread, for example, and found that gluten free doesn't necessarily mean low FODMAP. I feel like I read a hundred packages and can labels and so many were laden with onion, garlic and other high FODMAP ingredients. I am so happy to have found this site. Thank you for offering great recipe staples such as the chicken and beef broth. I'm a newbie and so much appreciate the help!

     
  9. Glad you are finding my recipes helpful! I hope your son starts feeling better soon. I highly recommend downloading the Monash FODMAP App for the most up-to-date FODMAP information and recommendations.

     
  10. Kerry Starr

    4 stars
    Quite flavorful. I made my own stewed tomatoes and I added asafoetida spice to try to capture that onion flavor – I personally find the green of green onions a little bitter. I have so many allergies, and am so afraid of eating anything pre-packaged. Thanks for making it simple.

     
  11. 5 stars
    Thank you so much for your time and dedication!! I’ve been on the low FODMAP diet for a year now and I am so thankful I found your site. I still get frustrated at times because I can’t just eat fast food when I’m in a hurry, but life is so much better. I’m learning to plan my meals and keep something in the fridge that I can eat. Take care and keep the recipes coming!!

     
  12. 5 stars
    Oh my. This was utterly delicious!
    I’ve struggled since starting low fodmap and so pleased to have come across your website.

    Thanks so much for sharing your recipes.

     
  13. Can you freeze this? It is just me and my husband so this makes quite alot of food. Looks delicious!!

     
  14. Was so yummy! Easy and quick to make.
    My only inquiry is the calorie per serving. Please let me know if possible 🙂

     
  15. 5 stars
    Tried this recipe last night and it was superb. Couldn’t resist having leftovers for lunch. Did use fire roasted diced tomatoes as that was what I had and subbed chili powder for ancho chili pepper, but will get some for next time. Also also used red instead of green pepper. Plan to try more of your recipes!

     
  16. 4 stars
    I want to make this but was wondering if it would do okay with chicken instead of beef. I was thinking shredded chicken not ground chicken. Or do you have something similar? Thank you so much.

     

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