A One-Pot Chicken Broccoli Rice Casserole to Soothe Stress | Mental Health Recipes

No one likes doing dishes. Let’s be real. And any recipe that uses less of them, I think we’re all game for.

So, if you’re wanting a quick and easy recipe that uses barely any dishes but also nourishes your mind in the best way possible, this one is for you!

Plus, this cheesy, protein-packed meal has got so much going for it, beyond just the flavor. So, let’s dig in. How can this one-pot dish elevate your mental health? 

The Cheesiest Chicken Broccoli & Rice Combo

Before we get too far into this, you should know that you’ll need a pot that works for both the stovetop and oven, especially if you want that nice melted cheese on top.

Because, really, we all know cheese is kind of the star of the show here. 

Now, let’s get to the good stuff.

• How can this recipe improve your mental well-being?
• And how exactly can you throw this one together?

How This Cheesy Dish Contributes to Improved Mental Wellness

This dish is essentially a comfort food, packed with a wealth of goodness.

In other words, it might scream comfort, but it’s got tons of nutritional value… In fact, these ingredients pack a killer punch (in terms of fighting off the blues and boosting your mood).

So, let’s zoom in on the ingredients that support your mental health a little bit closer!

Chicken & Cheese Offer Up Plenty of Protein

Cheese gets a bad reputation for being “inflammatory.”

While inevitably some individuals are going to be sensitive to certain types of cheese or dairy (or completely lactose intolerant; in that case, grab some lactose-free cheese!), high-quality cheese (which, yes, costs a bit more) actually is quite good for you.

The key here is to look for as few ingredients on the label as possible. There really shouldn’t be any additives.

Cheese, when tolerated, can be a great source of essential nutrients that support mental well-being.

• It’s rich in vitamin B12, which is important for brain function, and tryptophan, an amino acid that helps the body produce serotonin, our feel-good neurotransmitter.
• The fat content in cheese also provides satiety and helps stabilize blood sugar, which in turn helps stabilize mood.

Chicken is also packed with lean protein, which helps keep blood sugar steady - an important factor when it comes to managing stress and energy levels.

• It’s also high in tyrosine, an amino acid that supports the production of dopamine, which helps with motivation and focus.
• Plus, chicken contains zinc and vitamin B6, both of which play essential roles in brain function and mood regulation.

Related Article: Comfort in Every Bite: Can Pan de Queso Nurture Your Mental Well-Being? | Mental Health Recipes

Chicken Broth Supports the Gut-Brain Axis

Chicken broth is one of the best foods for your gut. In turn, it’s also one of the best foods for your good ol’ noggin!

Bone broth contains collagen and various amino acids.

• These nutrients can help repair the gut lining, reduce inflammation, and result in improved brain and mental health via the gut-brain axis.
• In fact, your gut being in disarray can directly contribute to poor mood and mental function.

This is because there’s a bidirectional highway between your gut and brain.

If your gut is inflamed or compromised, it’s likely your mood and cognitive function are also not up to par. But eating foods, like bone broth, can ensure your gut stays in tip-top shape, combating mental illness and fatigue from all angles.

Broccoli Brings the Fiber & More

Broccoli adds a bit of fiber (which is good for your gut) and antioxidants to the mix. 

Another thing about broccoli is that it contains a compound called sulforaphane.

• This compound has been studied for its potential antidepressant effects.
• It’s also thought to protect against brain damage, which may help slow any age-related declines.

In fact, this compound is so sought after that some supplements are even made from it. But all in all, it’s likely best to get it straight from a natural, whole-food source - like broccoli!

Garlic Also Adds a Little More (Beyond Flavor…)

Garlic is thought to help reduce stress, which is a major cause of cognitive and mental health issues today. While this recipe only contains a little bit, every small amount counts. 

Additionally, like sulforaphane, garlic is also thought to have antidepressant effects. It also contains antioxidants, which can protect against damage to your nervous system and brain.