Low Fodmap Hillbilly Hamburger Casserole
A low fodmap version of the original hamburger casserole, a southern favorite from the '60's.
Equipment
- 10" oven safe heavy skillet
Ingredients
- 1/2 lb (226g) ground turkey(93% lean) I do NOT use ground turkey breast
- 6 Tbsp.(6g) light green scallion stems (not the bulb), diced
- 2 tsp(9.8ml) olive oil, mild I use Filippo Berio
- 1 cup (236.5ml) milk, lactose free or alternative such as almond milk
- 1 tsp (2.5g) corn starch, stirred into the milk
- 1/2 Tbsp.(9,3g) red bell pepper, diced
- 6 small potatoes or 1 medium potato, peeled & diced
- salt and pepper to taste
- 1/2 - 1 tsp low fodmap seasoning (optional) I use Fody Food lemon pepper
- 4 slices American cheese ( lactose free or whatever you like)
Instructions
- Pour oil into a non-stick fry pan that can go into the oven at 350 degrees. Heat over medium heat until shimmering. Add hamburger or ground turkey and brown in pan for a few minutes turning it as it browns, Add the diced pepper and the sliced up scallion on the side and turn that and let it soften a bit. Then mix the ground meat, pepper and onion together and let it all brown as you turn it until the ground meat is no longer pink. If your meat gives out a lot of fat, pour it off, leaving about a teaspoon full. Salt and pepper the mixture and stir in the seasonings, I also add Fody Food lemon pepper, but that's just what I like. Use whatever seasonings you like as long as it is low fodmap.At this point I stir in the potatoes and add some of the milk - maybe 1/4 cup. Keep cooking and stirring as you add more milk.I then clap a lid on the skillet, turn the heat down low and cook the mixture for 15 minutes, stirring once or twice to make sure it is not sticking.Meantime, preheat the oven to 350 degrees F and take out four or five slices of cheese. I use either cheddar, swiss or provolone. When the fifteen minutes are up, the potatoes should have softened somewhat. Stir the mixture and lay on the cheese slices. Place the skillet in the oven and bake for from 15 to 30 minutes. The cheese should melt and the edges of the casserole mixture should be brown and crispy.Take out the casserole (Hold the handle with a potholder!!) and let cool for a few minutes before serving.This is an easy, inexpensive skillet dinner for four. Serve it with a salad or cooked carrots, parsnips or other low fodmap veggie that you love. It is hearty and satisfying as well as an easy cleanup afterwards.I plan to try making it using Italian flavors such as fresh tomato sauce instead of milk, sliced mozzarella cheese and grated reggiano parmigiana cheese on top. Add shredded fresh basil and I bet it would be delicious. I will let you know how it goes.So that is my southern middle of the week go to when my five kids were still home and wanted a yummy dinner that I could whip up quickly. Now I make it for international student dinners because students are always ravenous and will basically eat anything. ha ha.