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FODMAP Free Shrimp and Rice Casserole

FODMAP Free Shrimp and Rice Casserole

FODMAP Free Shrimp and Rice Casserole
Author: 
Recipe type: Entree
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 6-8
 
A quick and easy FODMAP Free casserole! Serve with a salad for a well-balanced healthy dinner.
Ingredients
  • 1 cup cooked white basmati rice *
  • 1 pound medium shrimp, peeled and deveined
  • 2 tablespoons olive oil
  • ½ red bell pepper, seeded and chopped
  • ½ cup green onion (green part only), chopped
  • 1½ cup lactose free plain yogurt or lactose free cream cheese
  • 2 cups grated extra sharp Cheddar
  • Salt and pepper
  • ⅓ cup crushed gluten free crackers (such as Glutino original)
  • 1 tablespoon dairy free butter substitute, melted
Instructions
  1. Preheat oven to 325° F.
  2. Cook the rice according to package directions minus ¼ cup water. Drain and cool.
  3. Bring 2 cups water and ½ tablespoon salt to a boil in a medium saucepan and cook the shrimp for 1 minute. Drain immediately and set aside.
  4. Heat the olive oil in saucepan and sauté the pepper and green onion until soft, about 5 minutes.
  5. In a large bowl, combine the rice, yogurt or cream cheese, 1½ cups of cheese, shrimp and vegetables.
  6. Add salt and pepper, to taste and mix well.
  7. Spray a 9-inch square baking pan or an 11 by 7-inch glass casserole dish with non-stick cooking spray and spread the rice/shrimp mixture evenly throughout the pan.
  8. Top the mixture with the remaining ½ cup cheese.
  9. Toss the crushed crackers with the melted butter and sprinkle evenly over the casserole.
  10. Bake for 30 minutes, until bubbly.
Notes
* If you can tolerate wild rice, that makes this dish healthier and more delicious. If you use plain white rice, try adding ½ teaspoon curry powder or ground cumin to the rice while cooking to give this dish a deeper flavor.


OPTIONS:


For a FODMAP Free vegan variety, replace the shrimp with fried, seasoned tofu and / or vegetables. Try adding the following when you sauté the red pepper and green onion: ½ cup diced celery, an additional diced ½ red bell pepper, 1 cleaned and diced yellow bell pepper.

 

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