Last night I searched around A Year of CrockPotting until I found a recipe that would avoid all of the ingredients on my list and not have whey. Phew, it took some time, but I found one!
A healthy version of that old favorite Campbell's "cream of" casserole with rice and chicken. This version is made in the crock pot and uses brown rice and no soup. I adjusted her posted recipe, so I'll list mine below.
1 1/2 cups brown rice
1 1/2 cups chicken broth
1 1/2 cups milk, divided (2% or lower, OR milk alternative - she used soy)
3/4 cup flour
1/2 yellow onion, diced
2 stalks celery, chopped
1 cup fresh green beans, cut in thirds
1 lb. thin sliced chicken breasts
1 tsp black pepper
1 tsp onion powder
1 tsp paprika
Combine the chicken broth and 1/2 cup of milk in a sauce pan and heat over medium heat on the stove. In a separate bowl, whisk the remaining 1 cup of milk with 3/4 cup flour. When the broth and milk have begun to boil, reduce heat, and slowly stir in the milk and flour mixture. When everything is fully incorporated, set the pot aside to cool.
Spray the inside of your crockpot with cooking spray. Add the rice and seasonings. Chop up the onion, celery, and green beans and add them to the crock pot. Stir in your broth, flour, and milk mixture. (This is important because I forgot to stir and my spices were all clumped together in the end!)
Lay the chicken pieces on top. Cover and cook on high for 4 hours, or low for about 8. When you take the lid off of the crockpot, stir the rice. If the rice is fully cooked and you have extra liquid, keep the lid off for about 15 minutes and the extra liquid will absorb quickly.
Overall, it was a GREAT recipe to learn. I love, love, love the idea of making your own "cream of" soup with milk, flour, and bouillon. Campbell's soups all have whey, and even if you're DF you can make these with a milk substitute and still re-introduce all of those beloved Campbell's meals back into the kitchen! I used to love making this chicken and rice bake, the enchiladas, etc. Making your own base from scratch also is a lot healthier than Campbell's soups. Their original Cream of Chicken soup has 120 calories, 8 grams of fat, and 870 mg of salt! And that's just for 1/2 cup, when you use 1 to 2 full cans in some of these casseroles!
Now that I know this trick, prepare to see some experimenting!
5 comments:
I LOVE Stephanie's site. This looks great.
Wow, with so many things to avoid, I can't imagine how difficult meal planning would be! It's hard enough with no allergies!
Hope you had a good weekend - the weather was awesome!!
Christina, so sorry to hear about possible allergies for you too!
That stinks! I hope they can figure out what it is.
Have a great day!
Thank you sooooo much for the soup free recipe. It seems that every recipe I pull up on the internet for chicken casseroles include canned soup. Thanks again for a healthier alternative.
thank you for a non-processed recipe for chicken and rice. i'm not a cook by nature but have always eaten healthy and am always looking for recipes. thanks for posting this.
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