Inspiration for this meal is from my mother-in-law’s kitchen and the casserole meal she cooked for me. Her broccoli rice casserole was delicious, furthermore, it was a completely new meal for me. A combination of rice, ground meat, and vegetables baked in the oven with egg and sour cream on the top was melting in my mouth.
My husband Peter loves broccoli rice casserole too, and we are often making it. In the beginning, I was following my mother-in-law’s recipe, but one day I didn’t feel like cooking because I wanted to watch a brand new episode from my favorite TV show. I decided to saute only the meat, and the rest just put to bake in the oven. The result was finger-licking! Peter told me that it is extremely delicious and that the meal have more flavor.
Since that day, I’m making broccoli rice casserole in this way. The broccoli rice casserole recipe is perfect for everyone who has allium allergy, or allium intolerance. Also, it is a low food map recipe, so everyone who is suffering from IBS can enjoy this meal. If you are suffering from GERD, the broccoli rice casserole recipe is a must-try because it is a GERD-friendly recipe. Broccoli rice casserole is made without onion, and without garlic.
If you are searching for a meal that you don’t need to use the oven, I recommend my Cabbage with Noodles recipe. What’s more, it is free from onion and garlic, it is a low-food map and a perfect GERD-friendly recipe.
I hope that you will enjoy My Mother-In-Law Tweaked Broccoli Rice Casserole recipe without onion without garlic! If you are searching for more casserole recipes, check out my Ground meat and potato casserole recipe or Vegetable casserole recipe.
Table of contents
Ingredients that are needed for broccoli rice casserole
- Ground meat – you can use any type of ground meat. Beef, pork (NOT ITALIAN SAUSAGE), chicken, turkey… Use your favorite type of ground meat
- Dry thyme for giving the meat a nice flavor
- Dry oregano for enchanting the flavor of the meat
- Ground basil for giving a delicious taste to the meat
- Ground rosemary for enriching the taste of the meat
- Salt for enchanting the flavor
- Pepper – according to your preference. If you like spicy food – add more pepper, if you don’t like spicy food or pepper taste you can omit it. This meal will be equally delicious if you skip on pepper
- Oil for combining the meat with herbs
- Rice will give carbs and texture to the meal
- Broccoli florets – a vegetable that will give nutrition, and taste to the meal. It contains fiber that is needed for good digestion (for more information about how healthy is broccoli click here )
- Cauliflower florets – a vegetable that will give nutrition, and taste to the meal. It also contains fiber like broccoli florets
- Water for combining all the flavors together
- Egg for creating a nice coating on the top
- Sour cream for creating a nice coating on the top
Equipment that are needed
- Saute pan
- Wooden spoon
- Glass
- Baking dish
- Aluminum foil
- Bowl
- Fork
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Tips and tricks
- Season the meat well with herbs – it will give a good flavor to the meal
- Use uncooked rice – it will soak the flavors from the meat and vegetables and be even more flavorsome
- Break ground meat into small chunks, in other words, avoid big chunks of ground meat. It will make the meal tastier
How to know if the broccoli rice casserole is done?
- Meat has a nice pale brown color. You can’t see anymore raw parts of the meat. It is important that you can’t see the raw part of the meat when you are sauteeing the meat. The meat will continue baking in the oven, so it doesn’t have to be 100%cookedin the saute pan
- Before the egg mixture – there is no more water, cauliflower, and broccoli are soft(you can easily pierce the fork through them), and rice is cooked (it is soft).
- After the egg mixture – it has nice pale brown to gold color on the top.
Broccoli rice casserole – what can go wrong, and how to fix it:
- Rice is uncooked
Add a bit more water and bake it under the aluminum foil for a bit longer - Meat is oversalted
Do not worry, rice will soak the salt from the meat. Add less salt to the water before pouring the water into the meal - You add too much water to the meal
Keep it a bit longer in the oven - There is too little water
Add more water
How to store My Mother-In-Law Tweaked Casserole Recipe without onion without garlic?
- You can store the casserole in an airtight container in the refrigerator for up to 3 days
- You can freeze broccoli rice casserole in an airtight container for up to 3 months
Garnish for my no onion no garlic casserole recipe
Garnish can elevate how the food looks, and it can make it look more appetizing. However, garnish can be a spot where alliums are hiding. In this recipe, I garnished my plate with fresh parsley.
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Ingredients
Ground meat
- ½ lb ground meat 230g
- 1 teaspoon dry thyme
- 2 teaspoons dry oregano
- 2 teaspoons ground basil
- 2 teaspoons ground rosemary
- salt to taste
- pepper to taste
- cooking oil - enough to cover the bottom of your skillet
Rice & Vegetable
- 1 cup uncooked rice 120g
- 2 cups broccoli florets 220g
- 2 cups cauliflower florets 220g
- 3 cups water 700ml
- 2 teaspoons salt
Egg Mixture
- 1 egg
- 1 cup sour cream 200g
- salt to taste
Instructions
Ground Meat
- Add the oil to a saute pan and heat over medium-low heat.
- When the oil gets hot (in a few moments), put ground meat and season it with a pinch of salt. Be careful not to oversalt the meat because you will add more salt later.
- Saute the meat with a wooden spoon, and break the big chunks of meat into smaller ones.
- Add dry thyme, dry oregano, ground basil, ground rosemary, and pepper.Saute it with occasional stirring for a few minutes until the herbs aren’t combined with the meat.
Rice & Vegetable
- Preheat the oven to 355°F/180℃.
- Pour water into the jug, and then add salt. Mix it together to combine it well.
- In the baking dish put uncooked rice. On the rice put sauteed ground meat, and then cover the meat with broccoli and cauliflower florets.
- Pour water with salt over the meal, and put the aluminum foil on the top.
- Bake it for 40 minutes at 350°F.
Egg Mixture
- While the casserole is in the oven, scramble one egg and add salt and sour cream. Whisk it together.
- Take out the My Mother-In-Law Tweaked Casserole Recipe without onion without garlic from the oven and smear the sour cream and egg mixture over the top layer. Smear the egg mixture evenly.
- Put it back in the oven at 400°F/200℃ until it gets a pale brown color on the top.
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Oh my! I love how rice soaks the flavors from the meat and vegetables. It was amazing!
Thank you! I’m happy that you like it 😊
My friend who can’t eat onions loved this meal. She was so happy and asked for the recipe.
Thank you! I’m happy that you like it 😊
I made this meal for my parents who are huge fans of alliums (I hate alliums). They loved it, and they are cooking it often (always following your recipe).
Thank you! I’m happy that you like it 😊