Healthier Chicken and Broccoli Casserole
6
servings20
minutes45
minutesCasseroles seem to be making a comeback!! It is an easy comfort food and, in the past, included a lot of cheese and a can of mushroom soup. Our version is still easy but we reduced the cheese, eliminated the canned soup and replaced it with healthier ingredients. This recipe is perfect for a large family and leftovers can be frozen for another day.
Ingredients
1 lb. of cooked shredded chicken
1.5 lbs. of frozen broccoli florets
4 cups of cooked rice (we use 2 packs of “Seeds of Change” Quinoa and Brown Rice)
16 ounces of fresh baby bella mushrooms
1 Tbsp. of olive oil
1 Tbsp of fresh thyme
2 cloves of garlic, minced
3 Tbsp. of butter
4 Tbsp. of flour
3 cups of chicken broth
Juice from 1/2 a lemon
3/4 cup of parmesan cheese, divided
Kosher salt and fresh ground pepper to taste
Directions
- Preheat oven to 350 degrees.
- Add salt and pepper to chicken. Cover loosely with foil and roast for 35 minutes or until internal temperature is 165 degrees. Shred when cooled.
- Prepare frozen broccoli according to directions on package and set aside.
- Prepare rice according to directions on package and set aside.
- Clean and dry mushrooms. Heat 1 tbsp. of olive oil in large sauce pan. Add mushrooms and cook for approximately 10 minutes. Drain excess water if necessary. Toss with a pinch of salt, minced garlic and thyme. Cook for 1 more minute. Set aside.
- To prepare sauce, melt butter in a saucepan over moderately low heat. Add flour and cook, whisking for about 3 minutes constantly. Slowly add chicken broth, whisking constantly. Reduce heat and simmer until sauce thickens (similar to gravy)- about 15 minutes. Add lemon juice and 1/2 cup of parmesan cheese. Stir to combine.
- To assemble…in a 9″ x 13″ baking dish, add cooked chicken, broccoli, mushrooms and rice. Sprinkle with salt and pepper. Pour sauce on top and gently toss to combine. Sprinkle with 1/4 cup of parmesan cheese. Cover with foil and bake for 30 minutes.
Tips, Serving Suggestions and Nutritional Value (Source: Heathline and Joy Bauer)
- 1. Broccoli has many health benefits and is one of the most popular vegetables. In addition to vitamin C, broccoli contains high amounts of vitamin K which can promote bone health and help reduce arthritis. Plus it’s low in calories!!
- 2. Quinoa is a gluten-free whole grain that is known as a “superfood.” It is high in protein, fiber, magnesium and many other vitamins and minerals. It’s “the Mother of Grains,” and not to mention goof for mental health.
- 3. Serve with tossed salad and whole grain bread.
