# Recipe – Tomato Beef Rice Casserole For Two

- Link: https://lifeandwork.blog/recipe-tomato-beef-rice-casserole-for-two/
- Published: 2026-10-23T20:12:13-05:00
- Author: Bert Swope

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.

## Servings

 * This recipe makes two servings

## Total Time

 * 55 Minutes

## Ingredients

 *  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)

## Directions

 * 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.

## Nutrition

### Amount Per serving

| **Calories** | 382 | **Fiber** | 2g | 
| **Fat** | 15g | **Sugar** | 3g | 
| **Carbs** | 31g |  **Protein** | 28g |

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