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Low FODMAP Spanish Beef and Rice Casserole
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Low FODMAP | Recipe


  • 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


  • 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.
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