Casserole Time

Casserole Time

If you are over 50 and living in the U.S. you probably ate a number of casseroles made with a can of soup during your youth.  I did.  Now I gave them up long before learning about FODMAPs but sometimes a cold, crisp day makes me think about a retro casserole.

I had a good quantity of leftover chicken on hand, two end of garden season itty bitty zucchini, and an open container  lactose free sour cream that I knew I wanted to use.  I added a few other pantry staples to create this Chicken and Rice Casserole.

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  • 14 ounces diced cooked chicken
  • 1 Cup finely shredded raw zucchini
  • 1 + 1/2 Cup cooked rice
  •  3 ounces lactose free sour cream
  • 2 ounces lactose free skim milk
  • 3 Tablespoons chopped green onion tops
  • 1/4 Cup shredded cheddar cheese

1/4 Cup Italian Blend shredded cheese (Organic Valley –  0 sugar per serving = no lactose!)


Prep 4 individual baking dishes, or one medium size casserole dish by spraying with oil of your choice.  Preheat oven to 375 F.

In a large b0wl combine chicken, zucchini, and rice.  In a smaller bowl, whisk sour cream and milk until smooth.   Add green onion tops and cheeses to either bowl, then pour dairy sauce over chicken and rice.  Toss until well mixed.  Place in casserole dish(es) and cover.  Bake for 25 minutes.

—- Like most casseroles this is even better reheated the next day.  Can freeze individual portions for longer storage.


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