Рецепт Gluten Free Chicken, Broccoli and Brown Rice Casserole

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This is a quick, easy way to use leftover chicken and leftover rice... you may add seasonings according to you preference. If you like, you can add cream cheese and/or Parmesan cheese to the roux for an Alfredo-like casserole.

Instead of using canned cream of chicken (or any "cream of" soup),
a very easy roux is made from cornstarch, butter and milk. I use a soy free butter substitute and lactose free, fat milk due to lactose intolerance... no one has ever noticed these substitutions.

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Порций: 4-6
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Ингредиенты

Cost per serving $1.30 view details
  • 1 lb cooked chicken, cut up
  • 1 cup brown rice (you may use white rice)
  • 1-1 1/2 cup broccoli florets (fresh or frozen, if
  • using frozen, microwave for about 3 min. to thaw)
  • For sauce:
  • 2 Tbs. butter
  • 2 Tbs Cornstarch
  • 1- 1 1/2 cups fat free milk
  • Salt and pepper to taste
  • (other seasonings I like are: curry powder, Italian seasoning, poultry seasoning... feel free to experiment!)
  • For topping:
  • 2 Tbs. gluten free bread crumbs (I add Italian seasoning to the crumbs)

Инструкции

  1. Pre-heat oven to 350F
  2. Combine chicken, broccoli and rice in an ovenproof casserole dish. Toss to mix.
  3. To make the roux: melt the butter in a medium size saucepan.
  4. Add the cornstarch and blend thoroughly. While blending, add the milk and seasonings. Continue stirring until a cream soup consistency is reached.
  5. At this point, you may add the cheese(s). Since the cheese will thicken the sauce, you may have to add more milk.
  6. Pour the sauce over the chicken/broccoli/rice mixture. Top with gluten free bread crumbs.
  7. Bake, uncovered, for 20-30 minutes (depending upon your oven).
  8. Remove from oven and serve.

Nutrition Facts

Amount Per Serving %DV
Serving Size 235g
Recipe makes 4 servings
Calories 491  
Calories from Fat 207 42%
Total Fat 23.16g 29%
Saturated Fat 9.03g 36%
Trans Fat 0.0g  
Cholesterol 81mg 27%
Sodium 150mg 6%
Potassium 419mg 12%
Total Carbs 48.39g 13%
Dietary Fiber 2.2g 7%
Sugars 6.96g 5%
Protein 21.27g 34%
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Отзывы

  • Nancilee Iozzia
    I made this gluten free and lactose free. This was a huge hit with my husband... who has no dietary restrictions! I have made it with Romano cheese in the sauce... very yummy!
    Этот рецепт был приготовлен/опробован мной!
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