Chicken & Broccoli "Rice" Casserole

 

It is January, a month of diets, workouts and being “dry”. #dryjanuary You can be sure to catch me exercising because well, that is always part of my routine. For me, it is like brushing my teeth. If I don’t move my body, I don’t feel right. As for dieting and being “dry”…no thank you.

I loathe the word, “diet”. It is a temporary solution and usually involves restrictions. Listen though, I am fully aware that there are people that thrive on an all or nothing approach. My husband is one of them. However I do NOT do well with restrictions. If you need to lose weight, I believe in changing your lifestyle. If you have an event or a timeline where you really to jumpstart that weight loss then go for the diet if you want. It will work. Until it doesn’t. Because once one gets off their diet train, they can easily fall back into their old routine, SO why not change up the routine?

When eating healthy becomes a part of your every day routine (like exercise), you will be surprised how you won’t need that d-word in your life anymore. I eat salads almost EVERY damn day. I eat vegetables EVERY day. It is because this is how you should fuel that body God gave you.

DISCLAIMER: healthy food does not have to be boring or gross. Cue this delicious Chicken & Broccoli Casserole. Don’t have time to cook? Fine, go check out one of the 1000s of meal delivery options out there that do it all for you. Don’t get me wrong though, I definitely had my moments of overindulging over Christmas. I ate too many cookies and outdid myself on carbs. I am a sucker for carbs. Now, I am limiting my carb intake during the week and not going balls to the wall on cookies multiple nights in a row. Notice I used the word, “limit” rather than “restrict”. Deprivation is not my style.

As for being “dry”…also not on my agenda this month or ever really. Unless I happen to be pregnant, which I am not ;-). If I want a glass or 2 of wine, I am going to have it. If I go a little too heavy on that sauce one weekend, I will opt out on Monday or Tuesday most likely because guess what? I will have 0 urge to drink, so I don’t! Do what makes you feel good.

Balance. Balance. Balance.

Listen to your body. Be good to eat it. Nourish it with the right foods, and wholesome ingredients. And MOVE. Daily movement is medicine.

And go make this recipe. You will be happy you did.

Chicken & Broccoli "Rice" Casserole

This recipe can also be made with rotisserie chicken too. That would probably be a lot easier and a big time saver!

Ingredients

  • 4 cloves garlic minced

  • 1 smal onion, chopped

  • 2 Tbsp corn starch

  • 1 3/4 cups chicken bone broth

  • 1/2 cup coconut milk full fat or cream of mushroom soup, or cream

  • 1 Tbsp spicy brown mustard

  • sea salt & pepper

  • 1 tsp sage

  • 1 tsp of Italian seasoning

  • 12 ox bag of cauliflower rice

  • 1 lb boneless skinless chicken thighs (or use a rotisserie chicken to make it way easier!)

  • 1 lb broccoli

  • Olive oil

  • Bacon (optional)

Instructions

  1. Preheat your oven to 425 degrees. Place chicken on a baking sheet and drizzle with some olive oil and sprinkle with salt and pepper.

  2. On a separate baking sheet lined with parchment paper, arrange broccoli and toss with 1-2 tbsp of olive, salt & pepper.

  3. Roast chicken for 20-25 minutes or until cooked through. Midway through, flip the chicken and for even roasting. Roast broccoli for 15-20 mins or until fork tender, stirring midway through.

  4. Once done, lower the oven temp to 400 degrees.

  5. While chicken and broccoli roasts, make the sauce: saucepan over med heat and add the 3 Tbsp of olive oil or ghee. I used both. Add the onions, cook until translucent, then add the garlic and continue to cook until soft, lowering heat to not burn. About 1 minute.

  6. In a large measuring cup, using a fork whisk the corn starch into the broth and add it to the pan, then immediately add the cream, and mustard, while stirring. Raise the heat and bring to a boil, stirring. Once boiling, lower to a simmer and continue to stir and cook for another minute, until nice and thick. Stir in salt and pepper to taste, add the herbs. Stir in the cauliflower rice to soften, then remove from heat.

  7. Cut the chicken into bite size pieces, or shred, and arrange in a casserole dish, then add the roasted broccoli and the sauce/rice mixture, stir to evenly coat. Crumble the cooked bacon and sprinkle all over, then bake in the preheated oven for about 20 minutes, until heated through and cauli rice is soft.

Serve warm and Mangia Bene! This dish makes for great leftovers too. Please let me know what you think! Tag me on instagram @angelicaflan when you make it ;-)

 
recipesAngelica Flanigan