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 (given to me by my sister, Jan), 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
- 1 bunch of organic broccoli, cut into bite sized pieces
- Optional: About 1/2 pound carrots, chopped small (so they'll cook evenly with the other stuff)
- Either bone-in chicken breasts, boneless breasts, or pieces of chicken, uncooked
- 2 cans organic cream of chicken soup (or 1 can cream of chicken and one can cream of mushroom – be sure to use organic for this part of the recipe – other canned soups have MSG and other junk. You could also make these creamed soup alternatives.)
- 2 Tablespoons fresh lemon juice (+more lemon zest if you like a more lemony flavor)
- 1/2 teaspoon sea salt
- 1/2 cup mayo (Try my easy homemade mayo recipe, it takes less than 5 minutes to whip up!)
- 1 cup grated cheddar cheese
- 1/2 cup organic breadcrumbs (I use the ends up of our bread that no one wanted and grind in our food processor.)
- 1/2 teaspoon sea salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon oregano (or any other seasonings that might be good in bread crumbs.
- 4 Tablespoons melted butter, pastured butter is best.
- Optional: This makes plenty of tasty sauce, so you can serve it over a baked potato, 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.)
Preheat oven to 375*. Butter a 9×13 glass or stainless steel baking dish. Put broccoli and carrots in the baking dish, and put the chicken on top. In a separate bowl, mix together soups, juice, salt, and mayo and spoon over the top.
Bake 30 minutes. While it's baking, melt the butter and stir in the breadcrumbs and the sea salt and herbs. After it bakes for the 30 minutes, sprinkle the cheese and the breadcrumb mixture over the top and bake another 10 minutes or so until cheese is melted and breadcrumbs are golden.
***By the way, today I made it with 1 1/2 cups sprouted/germinated brown rice, cooked in 2 cups homemade chicken stock I had in the freezer for more nutrition, plus 1 teaspoon sea salt — this made 3 cups rice cooked. 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 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.
- Read about this method for soaking regular brown rice to make it more digestible and nutritious.
- You don't drink low-fat milk anymore, right?! Read about healthy milk options, and why you should only buy whole milk!
- Have you tried my yummy popcorn recipe?
- Need some good books to read this summer? Check out my recommended books list
- Have you read the guest interview with my husband, Kent?
- Are supplements necessary for good health? (A confusing issue – I try to help sort it out.)
Meal Planning Help!
Sick of planning meals and answering the question, “What am I going to feed these people?” No matter what kind of eater you are (traditional, GF, paleo, vegetarian)… Check out these affordable interactive easy-to-use meal plans where the work is done for you. NOW recipes also available from Nom Nom Paleo, The Paleo Mom, and Wellness Mama all in one spot! You can read over my review here.