The Process of Eating Less Processed

Weaning My Family Off of Processed Foods – While Sneaking in Some Hidden Fruits and Veggies


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Easy One Dish Chicken and Rice – Without Condensed Soup

Nothing says it’s getting cooler outside like the comfort food casseroles, creamy slow cooker meals and creamy chicken dishes made in the oven. But as I was looking for a recipe for chicken and rice, I noticed that nearly all of them require condensed soup – cream of chicken or cream of mushroom specifically. The ingredients on a regular can of cream of mushroom soup include MSG, soy protein concentrate, soy lecitin and my favorite the very vague – “flavors”. Not even natural flavors, which can be bad in their own right, but just “flavors” which gives you absolutely no idea what is really in it. For the “healthier” version of the soup, you can add POTASSIUM CHLORIDE, DISODIUM GUANYLATE, and DISODIUM INOSINATE.

Obviously, these wouldn’t work for the less processed lifestyle. So this is what I made instead. The sauce is still creamy and delicious, and I can actually tell you what all the ingredients are. I served this with some sauteed green beans and we had a very yummy, very comforting meal.

One Dish Chicken and Rice – Without Condensed Soup
1 TB butter
3 TB flour
1/2 cup milk
2 1/2 cup chicken stock
1 tsp poultry seasoning of choice (I use a very tasty poultry rub that has rosemary and thyme in it)
1 tsp salt
1/2 tsp pepper (I use ground white pepper since my middle son has an aversion to the black specs in regular pepper)
1 cup long grain rice
2 lbs bone-in chicken pieces – I used split breasts
Pre-heat your oven to 350. In the meantime, melt butter in saucepan. Add in flour and cook for 2 minutes, stirring regularly. Slowly add in broth and milk while wisking to keep the sauce smooth. Bring to a boil and add rice.

Spread rice and sauce mixture on bottom of 9×13 baking dish. Place chicken pieces, skin side up, on top of rice and sauce. Tightly cover with foil. Bake for 1 hour. Raise temperature to 375. Remove foil and bake for 15 more minutes or until rice is tender and chicken reaches a temperature of 165.

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