Back Wellness Blog

by Liz Revilla
Vertex Education Ambassador, Nutrition

Prepared by Rima Manomaitis


  • 3 cups of shredded chicken breast (cooked)
  • 16 oz bag of frozen broccoli (cooked)
  • 2 cups white rice (cooked)
  • 1 can of cream of mushroom soup
  • ½ cup regular sour cream
  • ½ cup whole milk
  • 1 cup of shredded cheddar cheese
  • Salt, pepper, and garlic powder (to taste)


  • Preheat the oven to 350 degrees.
  • Mix all ingredients together in a bowl
  • Pour into a 9×9 baking dish
  • Bake for 25 minutes.


Servings: 4 servings
Calories: 415
Protein: 33 grams
Carbohydrates: 27 grams
Fat: 19 grams


  • To INCREASE calories: Double the amount of sour cream, whole milk, and cheese (+200 calories per serving).
  • To DECREASE calories: Use low-fat cheese, sour cream, and milk (-130 calories per serving).


Use gluten free cream of mushroom soup.

Did you know….

The phytochemical “sulforaphane” found in broccoli and other related plants, may be the most potent anti-cancer compound on earth?
In Italian, “broccoli” means “the flowering crest of a cabbage?” Yes, broccoli is a giant floret composed of countless little flowers.
California is the broccoli capital of the United States, accounting for about 90% of our national production?
A cup of broccoli has more Vitamin C than an orange? (Broccoli has 81 mg per cup and an orange has 51 mg.)

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