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.
- 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.
Kate Scarlata posted some beautiful Low FODMAP Antipasto Skewers back on JUNE 9, 2016 (click on date for the recipe.) I made my own version, omitting the peperoncini that Kate used. Mine looked pretty good as part of an afternoon buffet. I used a tiny melon baller to make the little mozzarella balls from a large fresh mozzarella ball.
7/11/16 Found this cucumber hiding under the plant’s large leaves.
Following the Monash low Fodmap portion guide this single mid-sized cuke yielded three servings (1/2 cup, 64 grams).
There is a bazaar taking place Saturday in town to raise funds to support local services that assist those in need. Since going on the low FODMAP diet forced me to try my hand at gluten-free baking I decide to make some gluten-free items for the baked goods table. The two recipes I chose are ones I really like a lot and the ones I thought would keep best for a couple of days plus hold up to sitting out in the summer heat.
Click here for my post on this lemon bread. I made a double batch for the sale.
Visit the Strands of My Life blog for the recipe for these Blueberry Muffins. I altered the recipe only a tiny bit. I made 1.5 times the recipe as I had 2 cups of blueberries to use, then I did not have enough sour cream on hand, so I used vanilla yogurt to make up the difference. Suzanne’s recipes are low sugar, so I upped the sweetness by sprinkling extra sugar on top prior to baking. I love the little crunch it gives these muffins. Of all the GF baking recipes I have tried these muffins are my favorite. I don’t even care for regular Blueberry Muffins but if I have to eat wheat-free these are my go to treat.
I have been absent from my blog for a while. Blame Facebook and the low FODMAP groups I have found there. Also blame that I’ve had some really great days when I have tackled yard work or felt well enough for short road trips & shopping. There was also a bit of downtime when I had a bad flare up after testing wheat and a lunch event where there might have been something else that messed up my system for a 5 to 10 day stretch.
Had a visit with my GP yesterday and because of what I told her about that flare up I am going back to wheat/gluten for a few weeks to prepare for celiac testing.
But I do have some things I want to share. In this post I have a really simple, low FODMAP treat that you can make and serve to friends without them ever guessing you made it to fit a restricted diet, fruit kabobs.
Because it is the brief magical time for fresh native strawberries they are the center of my fruit kabobs. The other fruit includes green & red grapes, green & orange melon cubes, plus fresh pineapple chunks. That is it. I even purchased those other fruits all cut for me in a fruit mix at my local natural foods co-op. I took long cooking skewers and cut/broke them in half, about 5.5 to 6 inches long when divided.
I have an oval glass plate that depicts the Swan Boats in the Boston Public Gardens that is sentimental to me and I used it to plate my kabobs.
The red and greens of this salad look a little Christmasy but that was purely accidental. Using regular orange oranges instead of blood oranges might be a nice adjustment to the color palette.
- 2 TBs golden syrup
- 1 TB lemon juice
- 1 pound fresh strawberries
- 2 blood oranges
- 20 grapes
- 2 kiwis
Mix golden syrup and lemon juice.
Hull and quarter strawberries. Toss with golden syrup, lemon sauce. Cover and refrigerate.
Thick slice oranges, half & quarter slices and cut away the rind. Cut grapes in half. Peel and slice kiwis, then cut slices in half. Cover these fruits and refrigerate.
An hour before serving, mix both strawberries and other fruits and allow to sit at room temperature.
A Friend came over for lunch today. It was a chance to spread out a bunch of low FODMAP foods without feeling like things were for a restricted diet.
I cooked a couple nice turkey patties for our protein and the rest was a cold buffet. I knew my friend tends to have a green salad at lunchtime so I bought a fancy mix from my local natural foods co-op store.
I had cucumber slices in a separate dish. Tomatoes are still not in season so I sliced a tomato a couple of hours ahead of time so it could marinate with a little olive oil, balsamic vinegar, dried oregano, and finely chopped fresh basil. I made a vinaigrette dressing with a touch of maple syrup, nice olive oil, red wine vinegar, crumbled dried chives, and salt & pepper. I put out little dishes of pumpkin and sunflower seeds in case we wanted some crunch. Last minute, after I had taken these photos, I also decided to put out some shredded cheese.
Yesterday afternoon I made a potato salad: I boiled chopped red skin potatoes into bite size pieces and boiled them in chicken stock. The dressing for the potato salad was heavy on the mustard, both quality yellow and whole grain, with some light mayo and lactose free sour cream, chopped fresh dill, celery seed, and some of my ‘pesto.’ I put out little dishes of green and black olives too.
The dessert course was slices of Luscious Lemon Bread and a fresh fruit salad. I added a little dish of dark chocolate disks because…just because a little chocolate is usually warmly welcomed.
We enjoyed our lunch and chatted a good while. Now I have leftovers to enjoy for a couple of days.