Frugal Organic Girl

I make this at least once a week on days I just don’t want to bother cooking but I know I have to do it anyways. I am making it into a formula so you can use your imagination on and the ingredients you already have on hand to make it your way.

Formula :9×13 pan + (s+ m) + r + v+ p+ h bake @ 375 F for 1 hr 15 min

Ingredients:

• 2 c rice ( we use brown short grain) r=rice
• 2 10oz cans cream of x soup ( we like cream of mushroom, celery, asparagus, broccoli or broccoli cheese soup + cream of chicken soup) s=soup
• 2 c milk m=milk
• 1-2 c veggies (dried, fresh or frozen- your choice – we use mushroom, broccoli, and asparagus) v=veggie
• 1/2-1lb protein ( chicken, salmon, roast pork, tuna, tofu etc)  p= protein
• salt, pepper,
• herbs/spices as desired  h=herbs, spices, acid

Method:

1. Preheat oven to 375 degrees F.
2. In a 9×13″ pan, spray with nonstick spray or brush with butter.
3. Add cream of x soup + milk, whisk together to break up soild bits and scrap out all the goodies left in the can.
4. Once smooth, dump rice in, mix in until incorporated.
5. Add chopped veggies.
6. Season meat/poltury/seafood/protien with salt, pepper and desired herbs/spices. Place on top of rice/soup/veggie mix.
7. Cover with foil and bake for 1.25-1.5 hours. DO NOT open foil, b/c chicken and rice are being steam cooked for at least 1 hour and 15 minutes.
8. After 1 hour and 15 min has passed check casserole if meat is opque and cooked through, dinner is ready. Serve with a salad and maybe some bread and dinner is ready.

Meal planning: serve with salad and some bread if more starches are desired

Ideas:

Salmon asparagus brown rice casserole

s=cream of asparagus soup x2,
p=salmon fillets/burgers
v=frozen or fresh asparagus
h= dill, lemon juice

Creamy mushroom chicken brown rice casserole

s= cream of mushroom + cream of chicken
p= boneless/skinless chicken breasts or thighs
v= fresh, frozen. or dried sliced mushrooms
h= thyme, balsamic vinegar

Creamy garlic broccoli chicken or tofu brown rice casserole

s= cream of broccoli x2 or cream of broccoli + cream of chicken
p= boneless/skinless chicken breasts or thighs/ firm tofu
v= fresh or frozen broccoli
h= fresh garlic cloves, minced. lemon juice

Cheesy chicken broccoli brown rice casserole

s= cream of broccoli cheese soup x2 or cream of broccoli cheese + cream of chicken
p= boneless/skinless chicken breasts or thighs/ firm tofu
v= fresh or frozen broccoli
h= grated cheese mixed with dried parsley

Enjoy

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