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January 27, 2020

Chicken &Rice Casserole

with a dairy-free cream of soup

dairy free, gluten free options

Seasoned chicken, rice, and broccoli layered as a casserole with an easy-to-make, dairy free cream of soup.

I don’t know about you but growing up, casseroles were it. I mean they were the it’s of all its. And just to clarify…by it, I mean the go-to, all star, makes everybody in the family say mmm, it

It’s no doubt, casseroles are a southern classic that everybody’s mama made and every mama’s children loved. Unfortunately, casseroles have gotten a bad rep in recent years, at least in the “health” space. It could possibly be because of the sticks of butter, pounds of cheese, and we can’t forget about the crumb topping, y’all. But really you guys, a casserole in itself is nothing more than something cooked slowly in the oven, and in current times, it usually refers to a dish that contains a mixture of food held together by some yummy sauce and baked in the oven. AKA let’s not get dramatic over it. , casseroles were it. I mean they were the it’s of all its. And just to clarify…by it, I mean the go-to, all star, makes everybody in the family say mmm, it

So, let’s for a second forget about all the negative casserole comments and instead focus how we can make a delicious, healthy, simple-to-make casserole that hands down will bring you back to your cozy home with mama’s homemade cookin. 

I know how frustrating it can be to desire a home-cooked meal but not have the time or energy to spend hours on end to make it. For this reason, I’ve created this recipe so that you don’t have to cook the rice, chicken, or broccoli before assembling the casserole. It all cooks as one. 

The only work to do other than placing the ingredients into the casserole dish, is to cut the cooked chicken (which if you have kitchen scissors, hallelujah amen it’s going to be a breeze) and make a 5 minute dairy-free cream of soup!

Any type of rice can be used (brown rice will take longer to cook), any type of meat can be used, and any type of vegetable can be used so basically, you can follow my specifications, which make for a pretty delicious meal, just sayin, or make it completely your own and that’s awesome too. 

This meal makes for a great family dinner, a meal prep item for the week, or an entree at a party! It’s up to you how you share the “naughty word” casserole with the world but just remember…food is meant for fuel, it’s meant to be enjoyed, and I can tell you with most certainty, it’s definitely not meant for you to feel guilt over. So you go ahead and place that chicken and rice casserole at the head of the table and remind everybody that it tastes gooood. 

Tiff Tips

  • A good addition to this casserole is feta if you’re not dairy free.

  • Frozen broccoli or fresh broccoli will work. Make sure to cut broccoli into smaller pieces if too big. 

  • Any fine flour will work, including gluten free (ex. Cassava flour).  However, I have not tried alternative flours such as almond or coconut.

  • For this dish, do not make the cream of soup early or it will stiffen. Make it just a few minutes before adding it in. (see instructions)

Ingredients:

Chicken:

  • 2 chicken breasts

  • 1 Tbsp oil

  • 1 tsp onion powder

  • 1 tsp garlic powder

  • 1 tsp paprika

  • 1/2 tsp cayenne red pepper (can omit for mild flavor)

  • 1/4 tsp chipotle chili pepper

 

Rice:

  • 1 1/2 cups white or jasmine rice

  • 2 cups water

  • 1 Tbsp minced garlic

  • 1 tsp onion power

  • 1 tsp paprika

  • 1/2 tsp cayenne pepper

  • 1/2 tsp chipotle chili pepper

  • 1/4 tsp salt

 

Cream of soup:

  • 5 Tbsp oil

  • 5 Tbsp flour of choice

  • 1 1/2 cups nondairy milk

  • 1/2 tsp salt (or seasoned salt)

 

  • 2 cups broccoli

Instructions:

  1. Preheat oven to 350 degrees

  2. Pour rice, water, broccoli, and rice seasonings into a shallow baking dish (I used 9x13) and mix together

  3. In a small dish, mix chicken seasonings and then rub onto chicken breasts

  4. Place chicken breasts on top of the rice and broccoli mixture and bake in oven for 20 minutes

  5. When timer goes off, stir rice and bake for another 10 minutes

  6. While mixture is baking, add 5 Tbsp oil to a small sauce pan over medium heat and heat until oil starts sizzling (about 1-2 minutes)

  7. Add flour to oil and constantly mix until bubbling occurs. Let bubble for about one minute, still stirring

  8. Add 1 cup of the non dairy milk and stir until thickening occurs

  9. Once thick, remove from heat and let sit for about 1 minute

  10. Add remaining 1/2 cup of nondairy milk and mix until combined. Add salt and any other seasonings you would like

  11. When timer goes off, remove pan from oven and cut cooked chicken into tiny, bite-sized pieces

  12. Once the chicken is cut, add the cream of soup to the rice and broccoli mixture and place chicken over top OR mix into the rice and broccoli

  13. Bake in the oven once more for 10 minutes

  14. Remove from oven, serve hot, and enjoy!

~balancedboppliving~

Chicken &Rice Casserole

with a dairy-free cream of soup

Get to know me

My goal for Balanced Bopp is to promote a positive outlook on nutrition and exercise and an appreciation for a balanced lifestyle, free of overthinking, disappointment, and fear. 

In Christ Alone my hope is found

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