Chicken Casserole Recipe
#7980 - 04/30/03 03:49 PM
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TexasLeanne
Reged: 04/26/03
Posts: 14
Loc: Fort Worth, Texas
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4 boneless, skinless chicken breasts
5 Tbsp butter
5 Tbsp flour
1 1/2 c. chicken broth
3/4 c. milk (don't use vanilla soy!)
s/p to taste
2 c. cooked rice
shredded cheddar cheese (if you're able to)
Boil the chicken breasts in water or chicken broth (I do a combination of both). Save broth and strain. In skillet, melt butter and whisk in flour. Add 1 1/2 c. broth and s/p. Add milk. Simmer until flavors blend. Shred the chicken and combine it with the rice and the sauce in a 9x13 pan. Top with cheese (if you can - tastes good w/o it too). Either microwave @ 50% power for 10-15 min or bake at 350 for about 10 minutes (I usually bake it).
Heather had some additional suggestions:
"Yes, you could substitute canola oil, or a non-hydrogenated margarine spread (Spectrum Spread, Soy Garden, etc.). You could also probably reduce the quantity to 3-4 T. I'm guessing the amount of flour added is equal to the butter, so reduce that accordingly as well. What you're making is a "roux" - it will thicken your sauce. Any fat and flour combo will work."
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Leanne
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Looks good Leanne, I bet we could even add some cooked vegetables to it. I'm wondering how a toasted bread crumb top would be instead of cheese since so many of us can't tolerate it. Thanks for posting it!
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-Angela
Healed in Jesus' Name 
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since there's a lot of rice in here, that will thicken the casserole nicely. I would guess that using just 2 T of canola or olive oil and 2 T flour to make the roux would work just fine.
And topping with soy cheese should work well also.
Since we're reducing the fat, you might want to add some fresh or dried herbs to up the flavor level (fat carries flavor). Basil, oregano, crushed rosemary, tarragon would all work well. Paprika is good with chicken too, and if you wanted to be really fancy you could add a few tablespoons of Sherry.
- Heather
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Heather is the Administrator of the IBS Message Boards. She is the author of Eating for IBS and The First Year: IBS, and the CEO of Heather's Tummy Care. Join her IBS Newsletter. Meet Heather on Facebook!
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I sometimes mix flour and water in a jar or shaker to make a thickening for various things. This works great as the water cooks down and leaves it good and thick. Cornstarch can also be used. I do about a 1:1 ratio. Learned it from my grandmother who makes her "real" gravy this way too.
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