- Preheat oven to 350 degrees
- Boil 2 chicken breasts for 20-30 minutes or until thoroughly cooked and chop into cubes
- Steam 1 1/2 C of broccoli to desired firmness
- Prepare 1 C instant, long grain white rice per package instruction
- Mix ingredients together along with 10 oz. Cream of Chicken Soup (Reduced Sodium)
- Bake in casserole dish with Ritz cracker crumbs sprinkled on top (cheese optional)
- Bake for 20 minutes
Serves 6
This dish has a variety of food groups like dairy(optional cheese), protein, vegetables and grains. Using the rice and broccoli boosts you phytochemical intake. Using the reduced sodium significantly reduces sodium intake by 53%. Steaming the broccoli helps to retain vitamins and results in a higher nutrient dense food. Benefits
- Chicken: Adds protein and iron.
- Broccoli: Adds carbohydrates, vitamin A, magnesium, and fiber
- Rice: Adds carbohydrates, iron, thiamin, and fiber
Cloward, A
I chose to make this Broccoli, chicken and rice casserole because I lack protein and dairy in my diet. Instead of adding the can of soup to my casserole, I made a homemade base using milk in order to incorporate dairy into the meal and cut down on the sodium because I didn't have a low sodium can of soup. I also added some corn and kidney beans; the corn for taste, and the beans for additional protein. This recipe was very delicious. I don’t make casseroles very often, but this was very easy to throw together and was perfect for lunch the following day. This is a very diverse meal, and can cover many of the food groups at once. I will definitely be cooking this meal again. It is a very versatile recipe and it will be fun to incorporate different types of vegetables and meats to the recipe.
ReplyDeleteI decided to make this casserole because it is a very quick and easy meal to make, especially for a college student on a low budget and not very much spare time. The ingredients in this casserole are very healthy and full of lots of nutrition. I really enjoyed making this recipe and I especially enjoyed eating it! It was full of flavor so I will definitely be making this casserole again.
ReplyDeleteI decided to make this dish because it sounded really yummy, also because my husband loves chicken so if a meal has anything to do with chicken ill make it! This dish also seemed very simple and quick to make, since i work and go to school these types of recipes are what I am looking for. It turned out really good It tasted very good also. I have already written it down on a recipe card and put it in my recipe box, I will definitely make it again.
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