Layered Beef and Rice Bake

Layered Beef and Rice Bake

A comforting, low-FODMAP and low-residue friendly casserole featuring lean ground beef, tender white rice, and a medley of peeled and deseeded vegetables, all baked in a savory broth with subtle Italian herbs.

Dietary

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Ingredients

Instructions

  1. Preheat oven to 375°F. Lightly grease a 9x13 inch baking dish.
  2. In a large skillet, heat 1 tablespoon garlic-infused olive oil over medium heat. Add the 1 1/2 pounds lean ground beef and cook, breaking it apart with a spoon, until browned. Drain any excess fat.
  3. Stir in the diced red bell pepper, diced carrots, and diced zucchini. Cook for 5-7 minutes until vegetables begin to soften.
  4. Add the 1 cup white rice, 1 1/2 cups low sodium chicken broth, 1/4 cup tomato paste, 1 teaspoon dried oregano, 1/2 teaspoon dried basil, 1 teaspoon salt, and 1/2 teaspoon black pepper to the skillet. Stir well to combine.
  5. Bring the mixture to a simmer, then transfer to the prepared baking dish. Cover tightly with aluminum foil.
  6. Bake for 45-50 minutes, or until the rice is tender and most of the liquid has been absorbed. Remove from oven and let stand, covered, for 5 minutes before serving.

Notes

Ensure all vegetables are peeled and deseeded as per low-residue diet requirements. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

Nutrition (per serving)