As we age, it becomes increasingly important to focus on maintaining a healthy and balanced diet. Today, we have a delightful recipe that not only caters to the taste buds but also provides several health benefits. This Chicken and Broccoli Casserole is a wholesome dish that is easy to prepare and perfect for seniors and caregivers looking for a nutritious meal. Let's dive into the recipe and explore the health benefits it offers.
Chicken & Broccoli Casserole
Serves: 10
Ingredients:
- Non-stick cooking spray or butter, for the baking dish
- 4 boneless, skinless chicken breasts
- Kosher salt and freshly ground black pepper
- 1 medium head broccoli, cut into small florets
- 2 cups cooked white rice
- One 10-ounce can condensed cream of chicken soup
- 1 cup sour cream
- 1/2 cup mayonnaise
- 1 tablespoon lemon juice
- 10 ounces Cheddar, grated (about 2 1/2 cups)
Directions:
1. Preheat the oven to 350 degrees F. Grease a 9-by-13-by-2-inch baking dish with non-stick cooking spray or butter.
2. Place the chicken in a large pot with water to cover. Add some salt, bring to a boil, then reduce the heat to a low simmer and cook the chicken until tender, about 45 minutes. Drain the chicken, cover, and refrigerate until cool or up to 24 hours. Shred.
3. Meanwhile, bring a medium pot of generously salted water to a boil. Add the broccoli florets and boil until crisp-tender, around 2 to 3 minutes.
4. Spread the cooked rice in an even layer in the prepared baking dish. Create a second layer with the blanched broccoli.
5. In a large bowl, mix the condensed cream of chicken soup, sour cream, mayonnaise, lemon juice, shredded chicken, half of the grated Cheddar, and season with salt and pepper. Pour the mixture over the broccoli layer and top with the remaining Cheddar.
6. Bake for 40 minutes, then let the casserole stand for 5 minutes before serving.
Health Benefits
Nutrient-rich Chicken: Chicken is an excellent source of lean protein, which is vital for seniors to maintain muscle mass, support immune function, and aid in tissue repair. It also contains essential vitamins and minerals, such as vitamin B12 and zinc, which are essential for overall health.
Cruciferous Broccoli: Broccoli, a member of the cruciferous vegetable family, is packed with nutrients and antioxidants. It is rich in fiber, vitamin C, vitamin K, and folate. These nutrients contribute to maintaining a healthy immune system, supporting bone health, and reducing the risk of chronic diseases.
Calcium from Cheddar: Calcium is crucial for seniors to maintain strong bones and prevent conditions like osteoporosis. Cheddar cheese provides a good amount of calcium, making this casserole a tasty way to incorporate this essential mineral into their diet.
Balanced Dish: This casserole is a balanced meal that includes protein, vegetables, grains, and dairy. It provides a variety of nutrients necessary for seniors' overall health and well-being.
This Chicken and Broccoli Casserole not only provides a delectable meal but also delivers several health benefits. With the inclusion of nutrient-rich chicken, cruciferous broccoli, and calcium-loaded Cheddar cheese, this recipe ensures a well-rounded meal for seniors. By preparing this dish, caregivers can provide their loved ones with a delicious, nutritious, and wholesome option. Enjoy the flavorful combination and reap the health benefits it offers!
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