Chicken Broccoli Brown Rice and Cheese Casserole

Popular, family-friendly casserole based on comfort foods, upgraded with a "canned" food cheat tucked inside. Cook ingredients ahead of time for easy assembly, and freeze portions for easy reheating later.

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Ingredients

1. 3 chicken breasts, cooked, cut into ½-inch / 1-cm cubes
2. 2 cups / 300 g broccoli, cooked, chopped
3. 2 cups brown rice, cooked
4. 1 cup / 240 ml cream of mushroom soup concentrate* or:
   • condensed cream of mushroom or chicken soup, preferably organic
5. 1 cup / 120 g cheddar cheese, shredded
6. 1 tsp. / 5 ml olive oil



*Homemade Cream of Mushroom Soup Concentrate

7. ½ cup / 120 ml vegetable broth/stock, low-sodium, preferably homemade or organic
8. ¼ cup / 60 ml milk, preferably organic pastured or vegan (almond or rice work best here)
9. 2 Tbsp. / 15 g whole grain flour
10. ¼ cup fresh mushrooms, finely chopped
11. ¼ cup celery and/or leaves, finely chopped
12. 1 clove fresh garlic, minced
13. ¼ tsp. ground black pepper
14. ¼ tsp. thyme leaves

Directions

Soup Concentrate

1. In a 3-quart/liter pot over medium-high heat, bring vegetable broth/stock to a boil.
2. In the meantime, add milk and flour to a small bowl and whisk them together until smooth.
3. Pour the milk mixture into the vegetable broth/stock gradually, whisking to combine thoroughly.
4. Add the remaining ingredients, reduce heat to medium, and bring the mixture back to a very low boil, stirring constantly to avoid burning.
5. Let the mixture boil for about 3 minutes or until thickened. Remove pan from heat.

Casserole

1. Preheat oven to 350°F / 175°C. Brush or mist a medium-large baking dish with olive oil.
2. Mix together chicken, broccoli, and rice, and spread evenly in baking dish.
3. Spread soup concentrate evenly over the top and sprinkle with shredded cheese.
4. Bake for 30 minutes.

Serving size: 1½ cups / 340 g

Exchanges per Serving: 1 Carb, 3 Protein, 0 Fat

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