So… I’ve been a bit stressed out lately, between work and life and stuff, so when this week’s meal-planning session happened, I knew I wanted some sort of creamy casserole.  You just can’t really beat it, for pure warm comfort.

I did a little digging around for lighter casserole recipes, since I want comfort food, but both Hubby and I are also actively trying to lose weight.  Cooking Light, by the way, has great resource material for that.  But their recipes weren’t quite what I was looking for, so I took a few, cobbled them together, and ended up with this.

The goods:

1 can condensed cream of mushroom soup, low sodium (I know, totallly cliche, but hey, I’m lazy.)

1 8-oz tub low-fat or nonfat sour cream

1 lb chicken breast, diced

1 8-oz package sliced mushrooms

2 crowns of broccoli, trimmed into bite-size pieces

a teaspoon or so of minced garlic

salt and pepper, to taste

2 cups chicken stock

1 cup uncooked rice (I used white, but you are welcome to go with brown.  Brown rice does require a bit longer cooking time though.)

nonstick cooking spray.


The Method:

– Bring your chicken stock to a boil in a small saucepan.  Add your rice, bring back to a boil, cover, lower heat, and simmer until it’s cooked.

– While that’s all happening, you can be trimming your broccoli, slicing your mushrooms, mincing your garlic (if you don’t buy the pre-minced) and dicing your chicken.  Keep your chicken separate from the other stuff.

– Get your largest skillet (I used my wok) nice and hot over high heat.  Spray the pan, and add your chicken.  Cook several minutes until no pink remains.

– Add your broccoli, mushrooms, and garlic.  Here’s a good chance to add several pinches of salt and several grinds of pepper.  Mix it all up, and slap on the cover to steam the veggies in their own juices for a few minutes.   Take the lid off once in a while to check the status of your veggies, and stir everything up so the bottom doesn’t burn.  Take it off the heat when your broccoli and mushrooms are to your desired level of doneness.

– (Here’s why I use my wok) Add your rice, condensed soup, and sour cream.  Mix the whole lovely mess together, and spread it evenly into a greased casserole dish.

– Cover and bake in a 350-degree oven (you DID get your oven preheated, right?) for about 40 – 45 minutes.

– Let rest, uncovered, for at least 15 to 20 minutes, or you WILL burn your tongue when you go to eat it.


For a fun twist, mix some curry powder in before baking.  If it gets a little dry, add some water or milk.

Dish yourself a bowl, curl up with your favorite comforter, and let your stress melt away.  Enjoy =)