Recipe – Tomato Beef Rice Casserole For Two

Here is a nice, FODMAP friendly, go-to dinner casserole, which if you are pressed for time can:

  • be assembled beforehand, covered, refrigerated and baked later and baked later, or
  • be assembled and baked now and refrigerated and reheated later for either dinner or lunch
  • Of course, you can always bake it and eat it hot right out of the oven.


  • This recipe makes two servings

Total Time

  • 55 Minutes


  •  8 ounces, Extra Lean Ground Beef
  •  1/2 teaspoon, salt
  •  1/8 teaspoon, Black Pepper (freshly ground)
  •  1/4 teaspoon, Cumin (ground)
  •  1/4 teaspoon, Chili Flakes (optional)
  •  1/2 cup, Diced Tomatoes (unsalted, undrained)
  •  1 1/2 teaspoons, Apple Cider Vinegar
  •  1/2 teaspoon, Sugar
  •  3/4 cup, Water
  •  1/3 cup, Brown Rice
  •  1/8th, Yellow Bell Pepper (chopped)
  •  1/2 ounce, Cheddar Cheese (shredded)
  •  1 tablespoon, Parsley (freshly chopped)


  • Heat a large non-stick skillet over medium-high heat and add the ground beef. Use a spatula to break up the meat into crumbs and cook until no longer red. Drain the fat and keep the beef in the skillet.
  • Add in the spices; salt, pepper, cumin, and chili flakes (if using) and stir well.
  • Add in the tomatoes, apple cider vinegar, and coconut sugar and stir to combine all ingredients.
  • Add in the water, rice, and bell pepper. Stir well, and bring everything to a quick boil.
  • Reduce the heat to a simmer, cover the skillet with a lid and cook for about 30 minutes until most of the liquid has been absorbed. Stir occasionally.
  • In the meantime, heat oven to 375ºF and when done cooking, transfer the mixture from the skillet into a casserole dish. Evenly spread the shredded cheese on top and place in the oven to bake for about 10 to 15 minutes, or until the cheese is golden brown.
  • Divide between plates, sprinkle with parsley and enjoy.


Amount Per serving

Carbs31g Protein28g