The thought of preparing gluten free meals from scratch can be overwhelming. It took a while for me to realize that there were meals I had been making for years that were naturally gluten free. From there, I started looking at other favorite recipes that only required a swap of one or two ingredients to be gluten free. My repertoire began to grow and now I have added many of my old favorites back to the dinner rotation.
My Chicken Broccoli Casserole is a good example. Here’s how to make it!
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Ingredients:
- 1 lb. boneless skinless chicken breast
- Rice flour [1] for dusting
- Salt and pepper to taste
- Olive oil [2]
- White wine, divided use
- ½ large sweet onion, diced
- 1 large garlic clove, minced
- 1 large broccoli crown, chopped
- 1 can (14.5 oz.) fire roasted diced tomatoes [3]
- ½ tsp. basil
- ½ tsp. Italian seasoning
- salt and pepper to taste
- 8 oz. gluten free penne [4]
- Cooking spray
- gluten free seasoned breadcrumbs [5]
- Grated Parmesan cheese
- Fresh Italian parsley for garnish
Preparation:
Preheat the oven to 350º. Set up a pan of salted water for the pasta, and bring to a boil.
Cut the chicken breast into 1-1/2″ chunks. Dust with rice flour and season with salt and pepper. Begin browning the chicken in a little olive oil, about 3 minutes per side. Don’t crowd the pan, use a large skillet [6] or do it in 2 batches.
When the chicken has browned on all sides, add a splash (1/4 cup) of white wine to the pan and toss until the liquid evaporates. Remove from the pan and set aside.
Wipe the skillet clean. Add a little more olive oil and begin browning the onions.
When they have a little color, add the broccoli, garlic and diced tomatoes. Add another splash of white wine, then season with salt and pepper, basil and Italian seasoning. Cover and cook 10 minutes, until the broccoli is crisp tender.
While the vegetables are cooking, add the pasta to the boiling water. Use your favorite (Jovial Brown Rice Penne [7] is one of mine) and be sure to cook for 2 minutes less than the package instructions. Drain and add to the skillet, along with the reserved chicken. Toss well.
Mist a casserole dish with cooking spray and transfer contents from the skillet in an even layer. Drizzle with olive oil, then top it off with breadcrumbs and grated cheese. Bake for 30 minutes.
I like to finish it off under the broiler for a few minutes to crisp up the topping. Remove from the oven, garnish with fresh parsley and serve.
This is a real family favorite. I hadn’t made it in a very long time, but now with just a couple of adaptations we can all enjoy this comfort food meal again.
Notes ♪♫ Always check prepared ingredients for hidden gluten. In this recipe, pasta and breadcrumbs must of course be gluten free. Less obvious but important, use rice flour for coating and thickening, make sure canned tomatoes and seasoning mixes are gluten free. I always grate my own cheese, but if you are using a pre-grated cheese always check for additives that may contain gluten.