Recipe: Wild rice broccoli casserole

Many ingredients in this hearty dish provide nutrients that can help your health. 

Wild rice offers more fiber in fewer calories and with a lower glycemic index than white rice. Broccoli can help control blood sugar. Mushrooms provide vitamin D and can help lower blood pressure.

You can experiment with substitutions to lower the sodium in this dish or even make it vegan.

Serves 12

Ingredients

• 2 cups uncooked wild rice
• 10 cups low-sodium chicken broth, more if needed for thinning
• 3 heads broccoli, cut into small florets
• 1 lb. white button or cremini mushrooms, finely chopped
• 1/2 cup butter
• 1 whole medium onion, finely diced
• 2 whole carrots, peeled and finely diced
• 2 stalks celery, finely diced
• 4 Tbsp. all-purpose flour
• 1/2 cup 2% milk
• 1 tsp. salt, more to taste
• 1 tsp. black pepper
• 1 cup panko breadcrumbs

Directions

In a medium saucepan, bring the wild rice to a boil in 5 cups of the chicken broth over medium high heat Reduce the heat to low and cover. Cook until it starts to become tender and starts breaking open, about 35 to 40 minutes. Set it aside.

Put the broccoli florets into boiling water for 2 minutes, until bright green and still slightly crisp. Drain and put in ice water to stop the cooking process. Remove from the ice water and set it aside.

Melt 6 tablespoons in a large pot over medium-high heat. Add onions and mushrooms, stirring off and on for a few minutes. Add carrots and celery and cook for a few more minutes, until they’re soft.

Stir flour into the vegetables and cook for about a minute. Stir in the remaining 5 cups of broth. Bring to a gentle boil and allow it to thicken, about 3 minutes. Stir in the milk. Let the mixture cook until it thickens. Season with the salt and pepper, then taste and adjust the seasonings as needed.

To the bottom of a 3-quart baking dish, add half the cooked rice. Layer on half the broccoli. Layer the vegetable/broth mixture on top. Layer the rest of the rice, broccoli and veggies in broth.

Melt the remaining butter and combine with the breadcrumbs. Coat the breadcrumbs in butter, then sprinkle over the top of the veggie rice mixture.

Cover with foil and bake the casserole for 20 minutes. Remove the foil and bake 15 minutes or until golden brown on top.

Nutrition Facts (per serving):  300 calories, 10g fat, 150mg sodium, 43g carbohydrates, 14g protein, 5g fiber, 6g sugar (0g added sugars)

Adapted from: The Pioneer Woman

Reviewed by PeaceHealth dietitians and nutritionists.