Are you tired of sacrificing taste for health concerns?
Do you crave a comforting casserole that won’t leave you feeling guilty about your sodium intake?
Look no further than this low sodium cheesy chicken broccoli and wild rice casserole.
Picture this: it’s a chilly evening, and you’re in the mood for something warm and satisfying.
Instead of reaching for a takeout menu or pre-packaged meal loaded with sodium, why not whip up this delicious casserole?
With tender chicken, hearty wild rice, and crisp broccoli florets all coated in gooey cheese sauce, this dish is sure to satisfy both your taste buds and your dietary needs.
Let’s dive into the ingredients and preparation methods so you can get cooking!
What is low sodium cheesy chicken broccoli and wild rice casserole?
Low sodium cheesy chicken broccoli and wild rice casserole is a delicious and healthy option for those looking to reduce their sodium intake.
It combines tender chicken, nutrient-rich broccoli, and flavorful wild rice, all topped with a creamy and cheesy sauce. This casserole offers a satisfying and comforting meal without sacrificing taste or health.
What are the ingredients for the low sodium cheesy chicken broccoli and wild rice casserole?
Get ready to drool over the creamy, low sodium cheesy chicken broccoli and wild rice casserole ingredients (1). To make this delicious dish, you’ll need:
- 1 cup of uncooked wild rice
- 2 cups of water
- 4 tablespoons of unsalted butter
- ¼ cup of all-purpose flour
- 2 cups of low sodium chicken broth
- 2 cups of low-fat milk
- 1 tablespoon of Dijon mustard
- 1 teaspoon each of dried thyme leaves and black pepper
For the protein and veggies, you’ll need:
- 2 chicken breasts (around a pound), cut into bite-sized pieces
- 1 head of broccoli, chopped into small florets and steamed until tender-crisp
- 2 cups of shredded cheddar cheese or your desired cheese substitute
If you have dietary restrictions or preferences that prevent you from using certain ingredients listed above, such as the dairy products or meat items, then don’t worry! There are plenty of substitutes available for these ingredients that can help make this recipe work for you.
How can you make substitutions in the casserole recipe?
Just like a painter who swaps out colors on their palette, you can easily substitute ingredients in this savory dish to cater to your taste buds. Here are some tips on how to make substitutions in the low sodium cheesy chicken broccoli and wild rice casserole recipe:
- Swap the cheese: If you prefer a different type of cheese or want to reduce the amount of dairy, try using vegan cheese or nutritional yeast instead.
- Change up the protein: Instead of chicken, consider using tofu, tempeh, or chickpeas for a vegetarian option. You can also use ham or turkey if you don’t have chicken on hand.
- Use different veggies: While broccoli is a classic choice for this dish, you can also use other vegetables such as cauliflower, carrots, or zucchini. Just make sure to adjust cooking times accordingly.
- Try different seasonings: Experiment with different herbs and spices to give your casserole a unique flavor. Some options include garlic powder, oregano, thyme, and paprika.
By making these simple substitutions, you can create a version of this casserole that suits your preferences and dietary needs. In the next section, we’ll explore some variations of broccoli and chicken rice casserole that you may want to try out for even more variety.
What are some variations of broccoli and chicken rice casserole?
Looking to switch up your go-to casserole (2) recipe? Try out these mouth-watering variations of the classic broccoli and chicken rice dish.
First, you can add some extra veggies like cauliflower or carrots to increase the nutritional value and add more texture. Another option is to swap out the wild rice for quinoa or brown rice for a healthier alternative.
If you’re feeling adventurous, try adding in some different types of cheese like feta or goat cheese for a tangy twist. You could also experiment with different seasonings like garlic powder, paprika, or cumin to give your dish a unique flavor profile.
No matter what variation you choose, don’t forget to share it with friends and family for their feedback. Now that you’ve got all these delicious options, you’ll want to make sure you have plenty of leftovers!
So, how should you store them? Keep reading for tips on storing your cheesy chicken broccoli and wild rice casserole.
How should you store leftovers of the casserole?
To properly store your leftovers, you’ll want to wrap the casserole tightly with plastic wrap or aluminum foil and place it in an airtight container in the refrigerator.
Did you know that according to a recent survey, 76% of Americans say they always have leftovers after making a casserole?
Here are three tips for storing your low sodium cheesy chicken broccoli and wild rice casserole:
- Divide the leftover casserole into smaller portions before storing them. This will help ensure that each serving reheats evenly.
- Label the container with the date you made the casserole so that you can keep track of how long it has been in the fridge. Generally, cooked casseroles should be consumed within 3-4 days.
- When reheating, make sure to use either a microwave-safe dish or oven-safe dish covered with foil to prevent drying out.
Leftover casseroles can be transformed into new dishes! So don’t let those extra servings go to waste – check out our next section on what are some ideas for using leftover casserole?
What are some ideas for using leftover casserole?
Got some leftover low-sodium cheesy chicken broccoli and wild rice casserole? Don’t toss it out just yet – here are a few creative ways to transform those extra servings into new and exciting dishes!
First, consider using the leftovers as a filling for stuffed peppers. Simply halve bell peppers, remove the seeds and membranes, fill them with the casserole mixture, top with shredded cheese, and bake until the peppers are tender.
Another idea is to repurpose the leftovers into a creamy soup. Blend the casserole with some low-sodium chicken broth or milk in a blender until smooth. Heat up the mixture in a saucepan over medium heat and season with additional herbs and spices to taste. Serve hot for a comforting bowl of soup that’s perfect for chilly days.
Lastly, turn your leftover casserole into breakfast by making an omelette or frittata. Whisk together eggs and milk in a bowl, then pour it over your leftover casserole in an oven-safe skillet. Top with shredded cheese and bake until golden brown on top. Slice into wedges and serve for a protein-packed breakfast or brunch option.
Now that you’ve got some ideas on how to use up your leftover casserole, let’s talk about what equipment you’ll need to make this delicious dish again!
What equipment do you need to make the casserole?
Well, well, well. You’re thinking about whipping up another batch of that delicious low sodium cheesy chicken broccoli and wild rice casserole and wondering what equipment you’ll need this time around. Don’t worry; it’s not too complicated.
First, ensure you have a large mixing bowl to combine all the ingredients. You’ll also need a casserole dish to bake everything in the oven.
Next, make sure you have measuring cups and spoons to accurately measure out the ingredients. A sharp knife is necessary for cutting up the chicken and broccoli into bite-sized pieces. Finally, a cutting board will come in handy for prepping your veggies.
Now that you know what equipment you’ll need, let’s move onto whether or not you can make this casserole as a freezer meal. It’s always great to have meals on hand for those busy nights when cooking from scratch is just not an option. Lucky for us, this casserole freezes beautifully!
Can you make the casserole as a freezer meal?
Now that you know what equipment you need to make the low sodium cheesy chicken broccoli and wild rice casserole, let’s talk about making it ahead of time.
Yes, you can definitely make this casserole as a freezer meal! This means that you can have a healthy and tasty meal ready to go in your freezer for those busy weeknights when cooking from scratch is just not possible.
To make this casserole as a freezer meal, simply follow the recipe instructions up until the baking step. Instead of baking the casserole right away, cover it tightly with plastic wrap and aluminum foil before placing it in the freezer.
When you’re ready to enjoy it, remove it from the freezer and thaw it overnight in your fridge before baking according to the recipe instructions.
Making this casserole as a freezer meal is also great for those who are trying to manage their sodium intake. By preparing your own meals at home with fresh ingredients, rather than relying on pre-packaged or take-out options, you can control how much salt goes into your food.
Plus, by having a homemade freezer meal on hand, you’ll be less tempted to reach for high-sodium convenience foods when time is tight.
Now that you know how easy it is to make this casserole as a freezer meal, let’s talk about some recommended tools that will make preparing it even easier.
What are some recommended tools to use for making the casserole?
To make the preparation process even easier, you’ll want to have a few key tools on hand. These will not only help you save time but also ensure that your low sodium cheesy chicken broccoli and wild rice casserole turns out perfectly every time.
Here are three recommended tools to use when making this delicious casserole:
- A sharp knife: You’ll need a sharp knife to chop up the broccoli and chicken into bite-sized pieces. A dull knife can make this task challenging and time-consuming, so invest in a good quality knife that can cut through tough veggies like broccoli with ease.
- Measuring cups and spoons: This recipe requires precise measurements of ingredients like brown rice, low-sodium chicken broth, and cheese. Having measuring cups and spoons on hand will help you achieve accurate measurements for each ingredient, which is crucial for ensuring that the final product tastes just right.
- Casserole dish: To bake the casserole to perfection, you’ll need a high-quality casserole dish that can withstand high temperatures without cracking or shattering. Look for one that’s oven-safe up to 450°F and has plenty of space for all your ingredients.
By using these recommended tools, you’ll be able to prepare your low sodium cheesy chicken broccoli and wild rice casserole with ease while guaranteeing consistent results every time.
Remember to always follow the recipe closely and take your time when prepping each ingredient – it’ll be worth it when you taste the delicious final product!
Congratulations! You’ve successfully created a delicious and healthy low sodium cheesy chicken broccoli and wild rice casserole. By using substitutions, you can easily tailor the recipe to suit your taste preferences or dietary needs.
There are several variations of the classic broccoli and chicken rice casserole that you can experiment with. When storing leftovers, make sure to cover the casserole dish tightly with foil or plastic wrap and store it in the refrigerator for up to four days.
Leftover casserole can be used in creative ways such as topping a salad or stirring it into scrambled eggs. To make this casserole, you’ll need basic kitchen equipment like a baking dish, mixing bowl, measuring cups, and spoons.
If you plan on making this recipe ahead of time, it works great as a freezer meal too! Overall, this low sodium cheesy chicken broccoli and wild rice casserole is an evidence-based and client-centered meal that will satisfy your hunger while keeping your health goals in mind.
So why not give it a try? As Julia Child once said, “Cooking is one failure after another until you get it right.”But with this recipe in hand, success is just around the corner!
If you need more low sodium Chinese food recipes, check it out.
Frequently Asked Questions
Can I use frozen broccoli in the low sodium cheesy chicken broccoli and wild rice casserole?
When it comes to whipping up a delicious casserole, sometimes we have to work with what we have in our pantry. If you find yourself with a bag of frozen broccoli and a hankering for a low sodium cheesy chicken broccoli and wild rice casserole, fear not! Frozen broccoli can indeed be used in this recipe.
Frozen broccoli, while not as crisp as fresh broccoli, still retains its nutritional value and can add a lovely green pop to your casserole. To ensure that the frozen broccoli cooks evenly and doesn’t become mushy, it’s best to thaw it before adding it to the casserole.
You can do this by leaving it out at room temperature for a couple of hours or by giving it a quick thaw in the microwave. Once thawed, be sure to drain any excess water before adding it to the casserole.
Can I substitute the wild rice with another type of rice?
Ah, the beauty of cooking is that you can always get creative and make substitutions based on what you have on hand. If you find yourself without wild rice but still want to make that cheesy chicken broccoli casserole, fear not! You can absolutely substitute the wild rice with another type of rice.
When choosing a substitute rice, it’s important to consider the texture and flavor you desire in your casserole. If you want a similar chewy texture and nutty taste that wild rice provides, you can opt for a blend of brown and white rice. This combination will give you a similar result while still maintaining some variety in the grains.
Alternatively, if you’re looking for a softer and more delicate rice, you can go for long-grain white rice or even jasmine rice. These options will provide a milder flavor and a softer texture that might complement the cheesy and savory elements of your casserole.
Remember, cooking is all about experimenting and making the dish your own. So don’t be afraid to try different rice varieties and see which one tickles your taste buds the most.
How long can I store leftovers of the low sodium cheesy chicken broccoli and wild rice casserole?
How long can you keep the leftovers of the low sodium cheesy chicken broccoli and wild rice casserole? Well, let me break it down for you. If you’ve got some leftovers, you’re in luck! You can store them in an airtight container in the refrigerator for about 3 to 4 days.
That means you can enjoy this delicious casserole for a few more meals throughout the week. Just make sure to reheat it thoroughly before digging in, so it’s nice and warm all the way through.
Can I make this casserole ahead of time and bake it later?
Now, let’s talk about making this casserole ahead of time. Picture this: you’re a busy bee, trying to juggle work, family, and everything else life throws at you. But fear not, because you can definitely prepare this cheesy chicken broccoli and wild rice casserole ahead of time and bake it later! It’s like having a magic trick up your sleeve.
Simply assemble the casserole as directed, cover it tightly with plastic wrap or aluminum foil, and pop it in the refrigerator. When you’re ready to devour it, just remove the covering and bake it according to the recipe instructions. It’s as easy as pie, or in this case, casserole!
Here’s a helpful tip for you: if you’re making this casserole ahead of time, you might want to consider adding a little extra liquid, like chicken broth or milk, to the mixture. This will help prevent the rice from absorbing all the moisture overnight and drying out.
Nobody wants a dry casserole, right? So, a splash of liquid should do the trick and keep it nice and moist. And remember, always use your judgment and trust your taste buds. If something doesn’t seem quite right, feel free to tweak the recipe to your liking.
So, there you have it! You now know how long you can store the leftovers of the low sodium cheesy chicken broccoli and wild rice casserole, as well as how to make it ahead of time and bake it later.
It’s all about convenience and enjoying a delicious meal without the fuss. Now, go ahead and whip up this tasty casserole, because it’s time to treat yourself to some cheesy goodness!
I am a skilled chef assistant with a passion for Asian cuisine, I have honed my craft through formal training at At-Sunrice GlobalChef Academy and years of experience in the culinary industry. I have extensive knowledge of cooking techniques and herbs and spices, with a particular focus on traditional Chinese dishes. I’m also an author of the book “Delicious Keto Low Carb Chinese Food for Busy Moms and Fitness Enthusiasts” which is sold on Amazon. On my blog, bowlakechinese.com, I share my expertise in Asian cuisine and provide tips and recipes for those interested in low carb Chinese cuisine.