I have said it once, and i’ll say it again, I. Love. Casseroles. I think they are the epitome of comfort food, they work perfectly as leftovers, and they are just so easy to make. That being said, SO many of the casserole recipes that I find are filled with SO many unhealthy ingredients. I have made it my mission recently to come up with some really healthy casseroles and/or health-ify the ones that look delicious, but are just so dangerous.
What I’ve found, is that a casserole is also a great way to pack a ton of healthy veggies, protein and fiber into a meal without really noticing it.
There is a formula to casseroles: a carbohydrate, a meat (which can be left out if you are a vegetarian), a vegetable or two, a sauce, and a crunchy topping. There are many healthy options under each one of those categories and so if you mix and match you can come up with some pretty good stuff. Like this one we are about to make!
Everything is in this picture except the panko breadcrumbs. Ugh! Don’t leave those out.
Start by cooking your wild rice.
Cook 1 cup of rice according to package directions. Generally, you will put 1 cup of wild rice in a little pot with 2 cups of water. Bring to a boil, then cover and reduce to a simmer for about 30 minutes. Taste it to make sure it’s done.
To save a bowl, start by putting 2 cups of shredded chicken (either use the breast meat of a rotisserie or bake 2 chicken breasts in the oven for 30 min at 350 min) and the wild rice into a casserole dish. 9 x 12 or 8 x 11 should work fine.
In the same little pot that you cooked the wild rice add two cups of ORGANIC cream of chicken soup. You should be able to find a good soup in any major grocery store. Check the ingredients!
Cook the soup over medium high heat until heated through. Pour the soup and 1 cup of shredded cheddar cheese over the rice and chicken. Shred your own cheese! Seriously. Do it.
Mix all the ingredients together. You want to make sure the soup is warm so the cheese melts into it to form a great sauce.
Next, chop up about 2 packed cups of kale, about 5 -6 big leaves.
Add the kale to the casserole dish with 2 tsp of garlic powder, 2 tsp of onion powder 1 tsp of salt and 1 tsp of pepper. Feel free to use fresh chopped onion and garlic instead of the garlic and onion powders. I was just too tired.
Mix everything together.
Sprinkle 1 cup of Panko breadcrumbs over the top of the casserole.
Cook the casserole at 350 for 30 – 40 min. Broil the top for 2 minutes to get the Panko crumbs really crispy.
- 2 cups shredded chicken
- 1 cup wild rice, uncooked
- 2 packed cups kale, chopped
- 2 cans organic cream of mushroom soup - I used Amy's
- 1 cup shredded cheddar cheese
- 2 tsp garlic powder
- 2 tsp onion powder
- 1 cup Panko breadcrumbs
- 1 tsp Kosher salt
- 1 tsp fresh ground black pepper
- Cook wild rice according to package directions.
- Pre-heat oven to 350 degrees.
- Cook the mushroom soup over medium high heat until heated through
- Add shredded chicken, wild rice, hot soup and cheese to a casserole dish.
- Mix all ingredients together until combined.
- Add the chopped kale, garlic powder, onion powder, salt and pepper to the casserole dish and mix with chicken mixture.
- Sprinkle Panko breadcrumbs over the casserole dish.
- Bake in the oven for 30 - 40 minutes.
- Broil for 2 min to brown the breadcrumbs.
- Use a rotisserie chicken instead of cooking your own chicken to make the shredding process easier.
- You can also substitute 1/2 cup of chopped onion and 3 cloves of chopped garlic instead of adding the onion and garlic powders, if you prefer.