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Further Food Nutritionist Commentary:

This dish is loaded with veggies! Broccoli is high in vitamin K, vitamin C, fiber and folate. Vitamin K aids in blood health, while vitamin C helps protect the body from damage caused by free radicals, fiber aids in digestion and gut health and folate aids in the production of new cells. Mushrooms are one of the healthiest veggies around; they are high in antioxidants and rich in B Vitamins, all of which can help promote longevity and protect against disease, including cancer. When your parents used to say eat your veggies, they knew what they were talking about!

By Camryn Goldstein
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Cheesy Wild Rice Broccoli Mushroom Casserole

  • Prep Time:5-10 minutes
  • Cook Time:20 minutes
  • Servings: 4

Ingredients

3/4 cup cooked wild rice (mixture of black, red, brown rice)

Vegetable Mixture
1/2 red onion, diced
2-3 cloves of garlic, minced
1 1/2 cups of broccoli or broccolini, chopped
2/3 cup of mushroom (choose between or use mixture of crimini, shiitake, oyster, maitake), chopped
1/2 red pepper, chopped (optional)
2 tablespoons butter and avocado oil

Cheese Sauce
2 tablespoons butter
1cup whole milk
2 tablespoons flour
1 teaspoon dijon mustard
Pinch of cayenne pepper
8-12 ounces grated Parmesan Reggiano cheese or cheddar cheese

Instructions

1. Heat oven to 400 degrees

2. Heat 1 tbsp butter and 1 tbsp avocado oil in a cast iron over medium heat. Once melted, add onion and saute until translucent, about 5 minutes.

3. Then slowly add in your chopped broccoli, mushrooms, garlic, and red pepper if using. Sprinkle in salt and pepper and saute until cooked through and then remove from heat.

4. To make the cheese sauce, in a small pan melt 2 tbsp butter over low heat. Once melted, add flour and whisk until combined. Slowly drizzle in milk, whisking constantly, until sauce is slightly thickened, about 2 minutes.

 

Remove pan from heat and stir in Dijon mustard and 1/3 of grated cheese. Season generously with salt and pepper.

 

5. Add cooked rice to your vegetable mixture and mix well. Then pour cheese sauce over and gently mix to ensure all pieces get some sauce. Sprinkle remaining cheese over top. Bake casserole for 10 to 15 minutes, until the cheese has mostly melted, then run under the broiler until cheese is toasty on top.

1. Heat oven to 400 degrees 2. Heat 1 tbsp butter and 1 tbsp avocado oil in a cast iron over medium heat. Once melted, add onion and saute until translucent, about 5 minutes. 3. Then slowly add in your chopped broccoli, mushrooms, garlic, and red pepper if using. Sprinkle in salt and pepper and saute until cooked through and then remove from heat. 4. To make the cheese sauce, in a small pan melt 2 tbsp butter over low heat. Once melted, add flour and whisk until combined. Slowly drizzle in milk, whisking constantly, until sauce is slightly thickened, about 2 minutes.   Remove pan from heat and stir in Dijon mustard and 1/3 of grated cheese. Season generously with salt and pepper.   5. Add cooked rice to your vegetable mixture and mix well. Then pour cheese sauce over and gently mix to ensure all pieces get some sauce. Sprinkle remaining cheese over top. Bake casserole for 10 to 15 minutes, until the cheese has mostly melted, then run under the broiler until cheese is toasty on top.

Nutrition Information

Per Serving: Calories: 442; Total Fat: 31 g; Saturated Fat: 18 g; Monounsaturated Fat: 7 g; Polyunsaturated Fat: 1 g; Cholesterol: 71 mg; Sodium: 460 mg; Potassium: 445 mg; Carbohydrate: 18 g; Fiber: 3 g; Sugar: 5 g; Protein: 24 g

Nutrition Bonus:

Vitamin C: 130%; Vitamin A: 66%; Iron: 2%; Calcium: 134%

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Lillian Zhao Administrator
I’m thrilled to welcome you to Further Food.
I started Further Food because I believe in the power of food - to nourish, to prevent disease. But... what happens when we get sick with a chronic illness? Or when someone we love gets diagnosed? How can food and diet changes help the healing process? Help better manage symptoms - naturally?
These were the questions I was struggling with when I started Further Food.
Last year, my father was diagnosed with diabetes II. We were shocked because my mother cooks very healthfully. But my dad sneaks in a lot of processed, unhealthy foods while he was on the road, which is much of the time.  Sound familiar?
Around the same time, one of my best friends was struggling with IBS and another was going through a bad Ulcerative Colitis flare. I wanted to help, but didn't know how. So I turned to the internet to do research. But what I found was scattered, disorganized, and often depressing.  I got sucked into these forums, but couldn't easily find the information I was looking for. And that's when I thought  - there must be a better way to help people discover how to use food to combat various aliments...in an easy-to-use, beautiful, and fun way!
And that's how Further Food was born. In my research, I have helped my dad change his diet. He is now 15 lbs lighter, has cut back on processed foods, and decreased his total daily carbs. The journey isn't over, but he's doing so much better! #winningdad. I've showed him Tiffany's inspiring story of how she reversed her diabetes and shared her "Phase I" meal plan with him.  My friend has changed her diet to dramatically to reduce her IBS symptoms, and I have recently introduced her to the FODMAP diet - one that I discovered from the contributors on Further Food!  With my urging, my other friend with Ulcerative Colitis, tried going gluten-free and found that his 'pain-level' dramatically reduced within a week of making the dietary changes!
These powerful experiences, along with the stories I hear daily from Further Food's Health Heroes, inspire me to keep going further.  I am so deeply honored to be spear-heading this important work of using crowd-sourced data to find food-based solutions for a variety of health conditions. I believe in the wisdom of your stories, the strength of our community, and in the power of celebrating food as we get healthy together.
Help us spread the word about what we're doing, because we're just getting started!
 
Bio: I have dedicated my career to building and funding mission driven companies, specifically in the health and wellness space. Further Food is the culmination of my experiences, and reflects my belief that companies should do well and do good. I am also a certified yoga teacher, and love to surf, run, tango, travel and cook. My BA is from Brown University and my MPP from Harvard University. 

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