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

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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, or over steamed rice. It is absolutely delicious.

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 for the casserole

Sauce yield: About 2 & 3/4 cups  (you will have about 1 cup of extra sauce, you should use about 1 and 1/2 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

For Sauce:

  • 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

For Casserole:

  • 24 ounces (About 6, depending on the size of your chicken breasts) boneless skinless chicken breasts
  • 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
  • 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
  • Prepare sauce:
    • 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
    • We suggest cooking each vegetable separately in the microwave, that will ensure even cooking of that vegetable
      • They should still be slightly crisp as they will cook more in the oven
  • 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 to taste, about 1/4 cup to 1/2 cup
    • 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
  • Remaining sauce may be stored in fridge for up to 1 month

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

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Comments Rating 3.67 (3 reviews)

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