Low-FODMAP Teriyaki Chicken Casserole; Gluten-free, Dairy-free

This low-FODMAP Teriyaki Chicken Casserole is the perfect family dinner.  It is easy, so delicious and has the wonderful combination of protein-rich chicken, nutritious vegetables, and energizing whole grains in the brown rice.  This low-FODMAP Teriyaki Chicken Casserole is hearty and warms you from the inside out.

You can also use the low-FODMAP Teriyaki Sauce as a dipper for your other favorite finger foods!

Check out over 300 more low-FODMAP recipes on the blog.  You may also love my low-FODMAP Beef Lo-Mein and low-FODMAP General Tso’s Chicken recipes too.

Be healthy and happy,

Rachel Pauls, MD


Low-FODMAP Teriyaki Chicken Casserole; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 8; Yield: about 2 & 2/3 cups sauce (you will have extra sauce, you should use about 1 and 3/4 cups of the sauce for this recipe)

Prep time: 20 min

Bake time 50 min

Bake 350 F

Equipment: 9 by 13 inch casserole dish

Ingredients

  • 24 ounces (About 6) boneless skinless chicken breasts
  • 1 & 1/2 cups low-sodium soy sauce (gluten-free)
    • select a brand without added onion or garlic
  • 1 & 1/2 cups water, plus additional per taste
  • 1/2 cup brown sugar
  • 1 teaspoon ground ginger
  • 1/4 cup cornstarch mixed with 1/4 cup warm water
  • 1 cup broccoli florets (heads)
    • 3/4 cup broccoli heads and whole broccoli are one low-FODMAP serving, avoid the stalks if possible as they contain more FODMAPs
  • 1 cup diced carrots
  • About ¼ cup (50 g) chopped celery
    • 10 g is one low-FODMAP serving
  • 1 cup chopped zucchini
    • 1/3 cup is one low-FODMAP serving
  • 3 cups brown or white rice, uncooked
  • Vegetable shortening or cooking spray, for greasing

Directions

  • Preheat oven to 350° F
  • Spray or grease a 9×13-inch casserole dish/pan
  • Combine soy sauce, water, brown sugar, and ginger in a small saucepan and cover
  • Bring to a boil over medium heat
  • Remove lid and cook for one minute once boiling.
  • Meanwhile, stir together the cornstarch with the 1/4 cup warm water in a separate dish until smooth (creates a slurry to thicken the sauce)
  • When sauce is boiling, add cornstarch mixture to the saucepan and stir to combine
  • Cook until the sauce starts to thicken
    • Taste sauce, if you prefer a lighter flavor, then add additional water.  If you prefer sweeter, then add additional sugar.  Do so 1 tbsp at a time.
    • Remove sauce from heat and set aside
  • Place the chicken breasts in the prepared pan
  • Pour 1 & 1/4 cups of the sauce over top of chicken
  • Place chicken in oven and bake 35 minutes or until cooked through
  • While chicken is baking, steam broccoli, zucchini, celery and carrots on stovetop or microwave with a bit of water
  • Similarly, cook rice according to package on stovetop or in your microwave or rice cooker
  • When chicken is done, remove from oven and chop chicken meat in the dish
  • Add the cooked vegetables and rice to the casserole dish with the chicken
  • Cover with more sauce, reserving about 1/2 cup to drizzle over the top when serving
    • Depending on your preference, add more or less sauce to the rice mixture
  • Gently fold everything together in the casserole dish until combined
  • Return to oven and cook another 15 minutes
  • Remove from oven and let stand 5 minutes before serving
  • Drizzle each serving with remaining sauce or serve on the side
  • Serve immediately, or refrigerate for future use

  • This low-FODMAP Teriyaki Chicken Casserole is a hit with my family!

Comments Rating 3 (2 reviews)

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10 Comments

  1. AnnMarie October 9, 2019
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  3. Anne November 6, 2019
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