Chicken and Rice Bake

I love casseroles!  They are easy to make, taste comforting, and always produce leftovers.  What better for a cold winter supper.  The best thing about this casserole is that it is healthy without tasting "healthy" and can be made in an infinite number of variations.

This will serve four generously.  I bake it in an oval casserole dish that is a bit smaller than 9 x 11", but I think if you did it in a 9x11, it would also work.  You might just have to add more cheese to cover the top, but oh well, there are worse things in life!

This may look a bit complicated, but it is really no difficult than making a lasagne: cook rice, sauté veggies and chicken, mix sauce, combine, bake, eat!  This is also a great dish for leftover rice or chicken.

Ingredients:

1/2 cups brown rice or farro (I used farro, but I know it can be difficult to find - check an Italian or organic store…)

1 Tbsp extra virgin olive oil or butter
227 grams crimini mushrooms, sliced
2 leeks, sliced
4 kale stalks
3 cloves garlic
2 chicken breasts, cubed

1 Tbsp fresh thyme
1 - 14 oz can of white beans (navy or cannelloni work), drained and rinsed

2 eggs
1 cup cottage cheese
1/2 cup plain Greek yogurt
2 tsp English or Dijon mustard
salt, pepper

1/2 cup Gruyere cheese, grated

Directions:

*You will need: medium pot, large frying pan, large mixing bowl, small bowl, casserole dish.

1. Cook rice or farro in medium pot and let cool to room temperature.  (This is a great use for leftovers rice).

2. Preheat the oven to 350 degrees Fahrenheit.

3. In a large frying pan, sauté mushrooms in oil until they start to brown.  Add salt, pepper, and leeks.  *It is very important that you season this dish with salt and pepper as you go.  If not, it will be bland.*  Sauté until leeks are wilted.

4. Add kale and garlic, season again with salt and pepper, and sauté for 2 more minutes.  Remove all ingredients to a large mixing bowl.

5. Add a bit more oil, if needed, and fry chicken cubes with salt and pepper until they are cooked through and liquid has evaporated. (If you have leftover chicken, this is a great place to use it).

6. Add rice, chicken, thyme, and beans to the mixing bowl with the vegetables.  Mixed together gently.

7. In a separate small bowl, mix together the eggs, cottage cheese, yogurt, mustard, and a bit more salt and pepper.  Pour over the mixture in the large mixing bowl and combine.

8. Transfer all the ingredients to the casserole dish, which has been greased with a bit of oil or cooking spray.

9. Top with the grated cheese.

10. Bake for 40 minutes and then broil for 2 - 4 minutes until the cheese is brown. Enjoy!

Options:

1. You can really use any whole grain for this dish.  A combination of grains with different textures would work well also.

2. If you don't have leeks, use onion.  If you don't have kale, use spinach or chard or leave it out.  If you don't have yogurt, use sour cream.  If you don't have chicken use tuna or leave it out for a vegetarian dish!

Anything goes with this dish.  Try it with broccoli, cheese, and bacon instead of the veggies listed here, or make up your own combination.  Let me know what else you try...

Cabbage Hash

When I hear the word "cabbage",  memories of limp, stinky boiled cabbage immediately pop into my mind.  From where, I have no idea since my mom never, ever made boiled cabbage or even cabbage rolls!  Fortunately, this recipe is a delicious way to enjoy lightly sautéed cabbage with no offensive odour whatsoever.  In addition, the humble cabbage is a super nutritious food that prevents cancer, lowers cholesterol, and helps heal stomach ulcers.

This week's recipe was inspired by blogger Heidi Swanson from 101 Cookbooks.  The original recipe can be found in her book "Super Natural Every Day".  This hash makes a great side dish, or it can be served with a salad for a light dinner.  For a vegan option, hold the cheese.  Serves four.

Ingredients:

1 Tbsp coconut oil, plus more as needed.
115 grams of potatoes, unpeeled, and cut into tiny hashbrown-sized cubes
Sea salt
Half a red onion, chopped
15 oz can white beans, rinsed and drained, or 2 cups cooked and cooled
Two large cloves of garlic, minced
3 cups finely shredded green cabbage (about half of a small head)
2 Tbsp fresh dill, chopped
2 Tbsp freshly grated parmesan cheese
Freshly ground black pepper

Directions:

1. In a large skillet, melt the coconut oil over medium high heat. Sauté the potatoes and sea salt until the potatoes are cooked through.  They should be brown and crispy on a couple of sides.

2. Add the red onion and white beans as well as any oil necessary to continue sautéing until the onions are translucent.  If the beans become a bit crispy as well, even better.

3. When the onions are cooked through, add the garlic and sauté for another 30 seconds.

4. Stir in the cabbage and cook for approximately 3 minutes until it is wilted but still firm.

5. Take the pan off the heat and finish with a sprinkle of dill and the grated parmesan.

6. Season with freshly grated black pepper and more sea salt, if necessary.

Shopping Tips:

1. Coconut oil should be virgin or extra virgin and cold-pressed.  It is easy to find now and will be a solid white colour at room temperature.

2. There are several varieties of white beans - use whichever ones you want.  If you use canned, try to find a brand that is BPA-free.  Eden organics usually are.  You don't want to take the time to cook a great meal and have it laden with carcinogenic BPA...

Options:

1. If you don't have coconut oil, you can use canola or extra-virgin olive oil, but the flavour will change.

2. Instead of potatoes, you could use leftover cooked whole grains such as wheat berries, faro, or brown rice.

3. You could use any kind of bean you want, including chickpeas, but again, the flavour will change.

4. And of course, you can use white onions or shallots instead of red onions and red cabbage instead of green.

Leftovers:

1. If you have leftover hash, you can fry it up again the next day for breakfast or lunch and serve it with a poached egg on top.  The soft yolk from the egg will create a nice sauce.

2. You will probably have leftover cabbage, dill, potatoes, and onion.  You can throw these together with vegetable stock, canned diced tomatoes, celery, and carrots for a warming soup.  You can even add some barley if you want.

3. This cabbage hash is also a useful recipe if you already have leftover potatoes in the fridge.  You will probably have to cut them into larger pieces for step one so that they don't turn to mush.