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If you're looking for a hearty, comforting dish that won't upset your stomach, this Low FODMAP Ground Beef Casserole is a game-changer. Packed with ground beef, zucchini, and carrots, it's both nutritious and delicious. Plus, it's topped with gooey lactose-free cheddar cheese. Perfect for a family dinner or meal prep, this casserole is sure to become a staple in your kitchen. Let's dive in!
The name of the recipe: Low FODMAP Ground Beef Casserole Recipe
Ingredients:
- 1 lb ground beef
- 2 cups cooked rice
- 1 cup lactose-free cheddar cheese, shredded
- 1 cup zucchini, diced
- 1 cup carrots, diced
- 1 tsp salt
- 1 tsp pepper
- 1 tbsp olive oil
Instructions:
- Preheat your oven to 350°F (175°C).
- In a skillet, heat the olive oil over medium heat. Add the ground beef and cook until browned. Drain any excess fat.
- Add the diced zucchini and carrots to the skillet. Cook for about 5 minutes, until the vegetables are tender.
- Stir in the cooked rice, salt, and pepper. Mix well.
- Transfer the mixture to a baking dish. Top with shredded cheddar cheese.
- Bake in the preheated oven for 20 minutes, or until the cheese is melted and bubbly.
- Remove from the oven and let it cool for a few minutes before serving.
What You Will Need for This Recipe
Read more: Low FODMAP Beef Stew Recipe
What you will need to make Low FODMAP Ground Beef Casserole
- Ground beef: Adds rich flavor and protein, making the casserole hearty and satisfying.
- Cooked rice: Provides a comforting, gluten-free base that absorbs flavors well.
- Lactose-free cheddar cheese: Melts beautifully, adding a creamy, tangy layer on top.
- Zucchini: Adds moisture and a mild, slightly sweet flavor.
- Carrots: Brings a touch of sweetness and a bit of crunch.
- Olive oil: Helps cook the beef and vegetables, adding a subtle richness.
Essential Tools and Instruments
What tools/instruments will be needed to make Low FODMAP Ground Beef Casserole Recipe
- Skillet: Essential for browning the ground beef and sautéing the vegetables, ensuring even cooking and flavor development.
- Baking dish: Necessary for transferring the mixture and baking it in the oven, allowing the cheese to melt and bubble.
- Wooden spoon: Useful for stirring the ingredients together in the skillet, ensuring everything is well mixed.
- Cheese grater: Needed to shred the lactose-free cheddar cheese, providing a fresh and even topping for the casserole.
- Oven: Required to bake the casserole, ensuring the dish is cooked through and the cheese is perfectly melted.
Low FODMAP Ground Beef Casserole Recipe
A delicious and easy-to-make casserole that's perfect for those following a low FODMAP diet.
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Ingredients:
Main Ingredients
- 1 lb Ground Beef
- 2 cups Cooked Rice
- 1 cup Lactose-Free Cheddar Cheese, shredded
- 1 cup Zucchini, diced
- 1 cup Carrots, diced
- 1 tsp Salt
- 1 tsp Pepper
- 1 tbsp Olive Oil
Instructions:
- Preheat your oven to 350°F (175°C).
- In a skillet, heat the olive oil over medium heat. Add the ground beef and cook until browned. Drain any excess fat.
- Add the diced zucchini and carrots to the skillet. Cook for about 5 minutes, until the vegetables are tender.
- Stir in the cooked rice, salt, and pepper. Mix well.
- Transfer the mixture to a baking dish. Top with shredded cheddar cheese.
- Bake in the preheated oven for 20 minutes, or until the cheese is melted and bubbly.
- Remove from the oven and let it cool for a few minutes before serving.
Notes:
This casserole is perfect for meal prep and can be stored in the fridge for up to 3 days.
Read more: Low Histamine Beef Stew
Nutrition value:
Calories: 450kcalCarbohydrates: 30gProtein: 25gFat: 25gSaturated Fat: 10gCholesterol: 80mgSodium: 600mgPotassium: 700mgFiber: 3gSugar: 4gVitamin A: 500IUVitamin C: 20mgCalcium: 200mgIron: 3mg
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Make Ahead and Freezing Tips
Make Ahead Instructions
- Cook ground beef and vegetables as directed.
- Mix with cooked rice, salt, and pepper.
- Let cool completely.
- Assemble in baking dish, top with cheese.
- Cover tightly with foil or plastic wrap.
- Store in fridge up to 2 days.
Freezing Instructions
- Follow make-ahead steps.
- Wrap dish in plastic wrap, then foil.
- Label with date.
- Freeze up to 3 months.
- Thaw in fridge overnight before baking.
- Bake as directed, adding 10 extra minutes.
Using zucchini in this casserole not only adds a subtle flavor but also keeps the dish moist without needing extra liquid.
Frequently Asked Questions
FAQ:
Can I use a different type of cheese?
Yes, you can substitute with any lactose-free cheese you prefer.
How do I store leftovers?
Store leftovers in an airtight container in the fridge for up to 3 days.
Can I freeze this casserole?
Yes, freeze it in a freezer-safe container for up to 3 months.
What can I use instead of ground beef?
You can use ground turkey or chicken as a substitute.
Do I need to cook the rice beforehand?
Yes, the rice should be cooked before adding it to the casserole.
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