by Kathleen Richardson

Created on: September 02, 2008

Health-conscious society that we live in today, you'd think someone would have revised the title of this casserole by now. It's typically assumed that whatever is listed first is what you get the most of in any casserole. With that logic, this is a high protein mixture, with less broccoli than chicken and even less rice than broccoli or chicken.

If, however, you were to analyze most casseroles - not just a chicken, broccoli and rice casserole - you'd find that the most abundant ingredient is the rice (or potatoes, if that is the starch used in a recipe).

Following close behind in quantity would be the chicken, of course. We're a society raised on the belief that we have to have lots of meat protein. That fallacy ignores the fact that (1) there is healthful protein in most all food products and (2) our bodies do not require and cannot tolerate anywhere near the amounts of animal protein we consume on a regular basis.

Listed second is broccoli and yet not enough is included to allow it that ranking. I vote we move it to Number One position and increase the quantity included in all recipes. Only twenty-three Vitamin A and C-infused calories in every half-cup of cooked, fresh broccoli. I propose a re-titling of this dish to Broccoli, Chicken and Rice Casserole, keeping in mind a division of ingredients such as one-half broccoli, one third chicken and the reminder rice.

Broccoli is a fall crop and is a treat by itself or in a casserole. It appreciates and responds to some of the same herbs as chicken and rice. Enhance the flavor of any casserole containing broccoli, with the addition of your choice of basil, dill, garlic, lemon balm, marjoram, oregano, tarragon or thyme. Broccoli also fits well in a curry-based casserole such as the one that follows.

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CURRIED CHICKEN, BROCCOLI AND RICE CASSEROLE
(cooked in the oven)

Ingredients:

2 cups cooked, diced chicken
3 to 5 cups cooked brown rice
2 cups chopped broccoli
1 medium onion, finely chopped
1 stalk celery, finely chopped
1 medium apple, finely chopped (optional)
1 tablespoon olive oil, plus oil for oven pan
2 teaspoons curry powder
1 cup chicken stock
1 cup milk or plain yogurt
1/2 teaspoon sea salt
1/8 teaspoon freshly ground black pepper

(Do not season the chicken or the rice when pre-cooking.)

1. Saute onion, celery and apple in oil till the onion is translucent (about 5 minutes).
2. Mix all ingredients together and place in lightly oiled 9 by 13-inch pan.
3. Sprinkle lightly with additional curry powder.
4. Bake at 350-degrees Fahrenheit

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