Recipe for Chicken-Broccoli Casserole

Serves 4 / Prep time: 15 minutes / Cook time: 35 minutes

NUT-FREE

Many nutrition professionals consider broccoli a superfood, and this cruciferous vegetable is more effective at lowering cholesterol when it has been lightly blanched, like in this recipe. Broccoli is also a powerful choice for detoxification and reducing inflammation in the body. It is extremely high in vitamins K and C as well as chromium, fiber, and phosphorous. Look for tight florets with no yellowing and stalks that are not split or dried.

• 1 tablespoon coconut oil
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• 2 tablespoons arrowroot powder
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• 1 cup unsweetened rice milk
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• 1 teaspoon chopped fresh thyme
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• ¼ teaspoon ground nutmeg
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• Sea salt
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• Freshly ground black pepper
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• 1 pound cooked chicken breast, diced
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• 3 cups cooked white rice
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• 1 head broccoli, cut into small florets and blanched

1.Preheat the oven to 350°F.

2.In a small saucepan over medium-high heat, heat the coconut oil.

3.Whisk the arrowroot into the oil until a paste forms. Whisk the rice milk into the mixture until the sauce is thickened, about 3 minutes.

4.Remove the sauce from the heat, and whisk in the thyme and nutmeg. Season the sauce with salt and pepper.

5.In a large bowl, toss together the chicken, rice, and broccoli. Pour the sauce into the chicken mixture, and stir to coat.

6.Transfer the mixture to a 9-by-9-inch baking dish. Bake the casserole until it is warmed through, about 30 minutes, and serve.

PER SERVING Calories: 515; Total Fat: 9g; Saturated Fat: 3g; Cholesterol: 97mg; Total Carbohydrates: 65g; Fiber: 5g; Protein: 44g