So, I've decided in my misguided, no-holds-barred, gonna-make-it-like -there's -no-substitutions way that I would invent some allergen-free casseroles.
Well-- at very least-- meals made in a casserole dish served with a spoon...
Chicken thighs á la Pizzaiola
Take chicken thighs with skin and sear with oil and garlic in a fry pan. Cook on high-- but don't burn-- for 5-7 minutes. Turning a couple of time to get a full sear.
Place in rectangle "casserole dish" (AKA baking dish) and spoon canned, diced tomatoes over all thighs. Salt and pepper. Add thick cut carrots. Bake in a 350 over for 45 minutes to a hour. Chicken will fall off bone.
Spoon over rice or noodles.
Chopped Chile Beef Casserole
Sautee chopped beef and chopped onions together-- cook thoroughly. About 10 minutes. Add small can of tomato sauce or chopped tomatoes.
Take a 15 oz can of kidney beans, 1/2 cup chopped celery and 1/4 cup chopped red pepper.
In a casserole bowl, layer the meat mixture, beans, and peppers in a casserole dish, sprinkle liberally with chile powder. If you have leftover rice, use that as bottom and top layer.
Bake for 20-30 minutes at 350, until bubbling.