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Germinated Rice / Organic Chicken Broccoli Casserole Recipe

July 3, 2008 · 24 comments

This simple Organic Chicken Broccoli Casserole Recipe post has turned into much more as I got going. I ended up learning a lot about germinated brown rice (or ‘sprouted’ rice) and how much healthier it is for us than regular brown rice…read on…

As much as Kent & I love this recipe, I don’t make it much because the kids aren’t big on broccoli.  The sauce is so delicious with a little bit of lemon for a twist. Bonus: it’s a fairly fast and easy recipe to throw together, too.

ORGANIC CHICKEN BROCCOLI CASSEROLE RECIPE FROM MY SISTER, JAN

  • Preheat oven to 375*
  • Butter a 9×13 glass or stainless steel baking dish
  • Cut 1 bunch of organic broccoli (preferably local) into bite sized pieces and lightly steam (it will cook more in the oven), then place in baking dish
  • Update: You could also add some steamed carrots
  • Next place either bone-in chicken breasts, boneless breasts, or hunks of chicken around the top (uncooked, and preferably from a local farm with chickens out on pasture and without growth hormones or antibiotics)
  • Mix together and spoon over the top: 2 cans organic cream of chicken soup (or 1 can cream of chicken and one can cream of mushroom – I like “Health Valley” brand – be sure to use organic for this part of the recipe – other canned soups have MSG. You could also make these creamed soup alternatives.), 2 T. juice from an organic lemon (+more lemon zest if you like a more lemony flavor), 1/2 t. sea salt, and 1/2 c. store-bought or homemade mayo. (I’m going to try and make homemade soon. UPDATE:  here’s my easy homemade mayo recipe!)

Bake 30 minutes, and then sprinkle a cup or more of grated cheddar and/or colby cheese all over the top along with 1/2 c. organic breadcrumbs (mixed with 3-4 T. melted butter, 1/2 t. basil or other seasoning, and 1/2 t. sea salt). Bake another 10 minutes or so until cheese is melted.

Serve it with…

This makes plenty of tasty sauce, so you can serve it over a baked potato, brown rice, or some whole wheat or brown rice noodles. It’s also good by itself for a low carb meal. (If you’re watching your carbs, you may want to use less breadcrumbs or skip them altogether.)

frozen chicken stock***Today I made it with 1 1/2 c. sprouted/germinated brown rice, cooked in 2 c. homemade chicken stock I had in the freezer, which made 3 c. rice cooked, + 1t. sea salt). Then I mixed it in with the chicken and broccoli a little before putting the sauce over the top, and it was very good – just the rice plain was delicious after it cooked in that flavorful, nutritious stock!

I first heard of germinated brown rice when Lynn Cameron mentioned it in a comment at her guest interview post. Here’s where you can buy germinated/sprouted brown rice,

I didn’t know a lot about germinated rice, so I Googled it and found this very informative post about sprouted brown rice (another name for it).

Read an excerpt:

In Japan there has recently been renewed interest in sprouted rice thanks to a number of recent scientific studies done on gamma-amino butyric acid (GABA), a naturally occurring amino acid created during the germination process. The consumption of GABA is credited with important health benefits that range from lowering cholesterol and blood pressure, boosting the immune system, improving sleep, and inhibition of cancer cells.

The whole post was very interesting, so check it out at Becky’s “Radish Boy” blog, where she shares her journey in finding healthy options for her son who is highly allergic to many foods.

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  • { 24 comments… read them below or add one }

    1 Anonymous July 4, 2008 at 3:21 am

    Did you know that you can sprout your own brown rice? I did it, following instructions at this website: http://www.instructables.com/id/HOWTO-make-GBR-germinated-or-sprouted-brown-rice/
    Naomi

    Reply

    2 a kelly July 4, 2008 at 7:58 am

    Kelly!!
    I love your blog…I have been on a journey to health for several years now after experiencing a downward spiral of debilitating symptoms. Your site backs up some of what I have learned and I look forward to reading through your posts for lots more great info! I heard you catholic radio…(not sure which one?)….and I share many things with you…faith,
    my last name is Kelly!, searching for optimum health, I love Grand Rapids!…
    I live just over the border in Ontario.
    Looking forward to reading all you write (subscribed in a reader).
    God Bless!
    Alex Kelly

    Reply

    3 Julie July 5, 2008 at 7:59 am

    I bought some germinated brown rice from the sight that Lynn mentioned (DHC skin care). It is delicious. I find it much tastier than regular brown. Am interested in trying to germinate rice at home so I appreciate the comment from Naomi. The casserole recipe sounds delicious. Thanks.

    Reply

    4 Kelly the Kitchen Kop July 5, 2008 at 11:23 am

    Naomi & Julie, thanks for the comments! I assume it’s less expensive to sprout your own brown rice?

    Hi Alex,
    Good to “meet” you! I’m thankful that my blog has been helpful. Thanks for subscribing and I look forward to reading more of your comments in the future! :)

    Reply

    5 Jody July 6, 2008 at 5:52 am

    Kelly,
    Wilderness Family naturals has their mayo 50% off while supplies last. Any interest in splitting a case? I’ve been making a similar recipe to this for a long time, and recently added soaked rice . I also make my own “cream of chicken” white sauce with broth, flour, and butter. This freezes well too, so it is a great one to make a double or triple batch! I got the recipe from
    30 Day Gourmet Freezer Manual, which has measurements for double, triple, and bigger batches. Their recipes aren’t necessarily traditional foods, but are easily adapted. Plus, it is simply a good explanation of batch cooking.
    Jody

    Reply

    6 Julie July 6, 2008 at 4:17 pm

    HI Kelly,
    if brown rice can be germinated at home, then yes, it would be cheaper than buying it germinated. I think I paid over three dollars a pound for the rice I bought earlier from the DHC skin care (that was half off too!) It pays to try doing it at home.

    Reply

    7 Brittany May 20, 2009 at 6:02 pm

    Just wanted to say THANK YOU for this yummy recipe! I am a young mom in need of some cooking help and this was delicious, simple, filling and healthy!!! Thank you so much for sharing!

    Reply

    8 Kelly May 23, 2009 at 9:02 am

    Hi Brittany, I’m glad you liked it! :)

    Reply

    9 tina July 11, 2009 at 10:24 pm

    I wondered if we Americans can eat more germinated brown rice. I know Sally Fallon says that Westerners should not eat too much rice because our pancreas organs and salivary glands aren’t as large as Asians.

    I want to replace pasta with rice and if germinated rice is easier to digest for us then that would be perfect. We eat pasta 1 to 2 times and rice would be a great substitution.

    Reply

    10 Kelly July 12, 2009 at 11:13 pm

    Tina, I’d never heard Sally say that before, interesting… I’m trying to stay away from pasta more, too. I don’t mind the wheat pasta in dishes with a red sauce, but with anything else, I just don’t like it… And I positively cannot stand the rice pasta. ICK.

    Reply

    11 Kim in Ohio July 13, 2009 at 4:35 am

    Thanks so much for sharing this, Kelly. The post at the Radish Boy blog was great, too. I’m going to try sprouting some tomorrow. I came across another good article about research done on GBR that also shows it improves cognitive function and is an anti-diabetic. :-) Here’s the URL if you want to read it:
    http://www.medicalnewstoday.com/articles/122528.php

    Reply

    12 Tina July 13, 2009 at 10:37 am

    Kelly, Sally writes about Asians’ ability to digest grains (rice, wheat, millet) better than Westerners on pg 56 of Nourishing Traditions.

    Since I can’t soak pasta, rice is a good replacement and germinated rice – even better!

    Reply

    13 Tina July 13, 2009 at 10:52 am

    Kelly, have you tried Tinkyada rice pasta? It’s pretty good. It took a while for me to like it (i don’t love it though.) I still prefer the good ol’ pasta we all grew up eating. I don’t like w/w pasta at all.

    I do like brown rice alot though. It takes more time preparing which stinks when I want to make a quick pasta and red sauce dish.

    BTW, when you used dingbat in another post, I thought she definitely is a Michigan girl. I grew up in Evart near Reed City. I’ve since lived in two different states and have never heard anyone say dingbat but when I lived in Michigan my family used it daily!

    Reply

    14 Kelly July 14, 2009 at 10:50 pm

    Kim, I read it, very interesting… Thanks!

    Tina, yes, I’ve tried Tinkyada…gag me. It’s got a weird taste. I’m thankful that in SOME things I like ww pasta, just not all. I also love brown rice, and that actually works good in the things that I don’t like ww in.

    Funny about the word “dingbat”, I thought it was a “universal” term – LOL! :)

    Reply

    15 JK July 21, 2009 at 9:43 pm

    I know I’m getting a little paranoid here but what flour do we use if we’d like to do the “creamed soup alternative”? – soaked whole wheat flour or white flour?

    Further, what do you think of cultured butter? I recently bought Organic Valley’s cultured butter. Is it better than ordinary butter? Can I cook with it?

    Tks!
    JK

    Reply

    16 Kelly July 21, 2009 at 10:22 pm

    Hi JK,

    The flour you use depends on how “good” you want to be. If you’re not worried about a little bit, you can use the unbleached white flour; if you are avoiding white flour or unsoaked/unsprouted flour, then you can use the sprouted flour; if you’re watching your carbs, you could even use coconut flour!

    I think cultured butter is a great choice, but usually a lot more expensive. Yes, you could cook with it, but I’d probably use the less expensive stuff for cooking.

    Kelly

    Reply

    17 Anita November 12, 2009 at 9:00 pm

    You can easily sprout/germinate your own brown rice at home. Here’s the way- http://www.instructables.com/id/HOWTO-make-GBR-germinated-or-sprouted-brown-rice/
    (I didn’t use the heating pad), but I just soaked it overnight in rainwater, drained, & put in a sprouting tray/dish, & sprouted in a dark, ventilated cupboard till shoots appeared. Yummy!

    Reply

    18 t February 1, 2010 at 11:50 am

    Do I have to soak brown rice pasta the night before since I will just be boiling it? I use the Tinkyada brand. tx

    Reply

    19 KitchenKop February 1, 2010 at 11:58 am

    T,

    Tinkyada is a rice pasta, so I’ve never heard of anyone soaking it. It’s good if you like it, I wish I did!

    Kelly

    Reply

    20 t February 1, 2010 at 12:07 pm

    But since its made from brown rice first I just have to boil it-seems too easy?! Also is there a chart somewhere with the grains/phytates listed? thanks kelly

    Reply

    21 KitchenKop February 1, 2010 at 12:20 pm

    T, I just don’t know how you’d soak rice pasta. I know brown rice does have some phytates, though, which is why we use only the germinated. Read more at the Radish Boy post that I linked to above.

    Sorry, I don’t know of any chart like that, unfortunately.
    Kelly

    Reply

    22 Annie May 12, 2010 at 11:04 am

    Hi, Kelly! I’m trying to figure out how to make the sauce (don’t want to use canned) and interspersed throughout the recipe are links to “register” or “login.” I get your emails, but I don’t think that’s the issue… I really wanted to make this for dinner tonight – any thoughts? I’ll figure something out, but wanted your recipe ;)

    Reply

    23 KitchenKop May 12, 2010 at 11:21 am

    OK, now you’re the 2nd person to say that today! I’m not sure what’s going on! So you’re not able to click on the links? Can you try reloading and/or opening the site in Firefox and see what happens?
    Email me and let me know, OK? Kelly@Kellythekitchenkop.com

    Thanks!
    Kelly

    Reply

    24 bianca July 11, 2011 at 3:44 am

    this was really yummy! i added more vegies including cauliflower and sauteed mushrooms, then added small chunks of chicken over the top. I was most proud of making the cream of soup recipe by myself! Who knew it was that easy and it tasted way better than any canned variety I’ve tried.
    Thanks for a great recipe. Am whipping this up tomorrow for a friend of mine who has just had her 4th bub!

    Reply

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