Savory Seasonings: Creamy Broccoli Casserole

In 1997 my body simply gave up and refused to digest the harmful component of MSG, free glutamic acid. My reaction was so severe, eating trace amounts of free glutamic acid just wasn’t an option. As a matter of survival I spent years researching this ingredient and learning everything I could on what it is, what names it is hidden under and how to cook without it. I was devastated to learn that this ingredient is hidden under more than 50 different names in virtually everything in a box, can or bag. All quick and easy meals and items on the grocery store shelf that I was accustomed to eating were no longer options.

My journey has been long but very rewarding. The more I learned about the flavor enhancers, preservatives and chemicals that are added to packaged foods, the more grateful I became for our diet change. This lifestyle has helped my husband and me feel better than we have in years. I am forever grateful for the many people that have taught me what they know about cooking from scratch and those that helped me discover fun and exciting options in the kitchen.

We have found new favorites and love this new lifestyle of cooking. Included here are a collection of recipes using pure and simple ingredients. My hope is they bring the same pleasure and enjoyment to your home as they have to ours.

The dairy/egg free recipes are from our experience with our dairy/egg allergic daughter.

I avoid the following ingredients commonly found in processed foods: Monosodium glutamate, Glutamic acid, Autolyzed yeast, Hydrolyzed protein (any protein that is hydrolyzed), Calcium caseinate, Textured protein, Monopotassium glutamate, Sodium caseinate, Yeast nutrient , Yeast extract, Yeast food, Glutamate, Gelatin, Hydrolyzed corn gluten, Natrium glutamate, Carrageenan, Soy protein, Soy protein isolate, Soy protein concentrate, Whey protein, Whey protein concentrate, Whey protein isolate, Bouillon and Broth, Natural Chicken, Beef, or Pork Flavoring, Barley malt, Malted Barley (flavor), Stock, Protease enzymes, Anything enzyme modified, Ultra-pasteurized dairy products, Maltodextrin, dextrose, Cornstarch, High fructose corn syrup, aspartame, dextrates, Flowing Agents, Natural flavor, Artificial flavor, Malt extract, Malt flavoring, Pectin, Anything protein fortified, Milk Powder, Dry Milk Solids, Annatto, Gums (guar and vegetable), Dough Conditioners, Citric acid, Protease, and the word "seasonings" when it is found on a packaged food label.

Also strictly following the migraine elimination diet.

Creamy Broccoli Casserole

4 cups cream sauce*
1 cup long grain rice
1 LB chicken breasts
2 cups broccoli, chopped
2 oz. Colby jack shredded cheese*
2 garlic cloves, minced

Prepare rice according to directions on packaging. While rice is cooking, steam broccoli until tender. Sauté chicken breasts in oil and season with sage, thyme, salt and pepper to taste. Allow chicken to cool for 5 minutes, then shred or chop. Prepare cream sauce in the sauté pan that the chicken has been cooked in. Add shredded cheese and garlic to cream sauce. Add in shredded chicken, rice and broccoli, then pour into a 9x13 pan. Cook at 350° F for 15 minutes or until heated through.

*To make dairy free, omit the cheese and make a cream sauce with only chicken broth and no milk. Tastes wonderful.

*****
This is an easy dish to prepare earlier in the day, then store in the fridge until a few minutes before dinner time. Just warm in the oven until heated through. Makes great leftovers.

5 comments:

Sara said...: I have really enjoyed your blog and recipes... What chicken stock / broth do you like best if not making your own?; July 22, 2009 at 4:51 PM
Emily said...: Hi Morgan, thanks for the feedback! I personally don't eat any chicken broth that I don't make myself. But would recommend Pacific Foods Organic Chicken Broth. Krista at http://tasteofbluesky.blogspot.com/ uses this brand of chicken broth and highly recommends it.

Pacific Foods No Chicken Chicken Broth is also a good option as well.

Thanks, Emily; July 22, 2009 at 7:39 PM
Holly said...: ok, this was totally awesome and yummy. Never thought I'd say that about broccoli casserole.; February 25, 2010 at 5:03 AM
Peggy said...: This is so good. And I'm totally loving this blog that I stumbled upon. I too, like to avoid all msg and such, so I am loving this site. Can't wait to make much much more. I am going to do the chicken garlic pizza next. You must cook like me, because every recipe appeals to me.; January 19, 2011 at 4:25 PM
Emily said...: Thanks Peggy, I'm so glad you have found some recipes that you like. Thank you for stopping by and for leaving such a kind comment. Enjoy the Garlic pizza- it's one of my favorites!; January 19, 2011 at 5:39 PM

Savory Seasonings

Also strictly following the migraine elimination diet.

Creamy Broccoli Casserole

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Also strictly following the migraine elimination diet.

Creamy Broccoli Casserole

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