Healthy Casserole Recipes: Pizza-fied Chicken, BBQ Chicken & Cauliflower Rice
1/4th of casserole: 294 calories, 12.5g total fat (6g sat. fat), 613mg sodium, 9.5g carbs, 1.5g fiber, 5g sugars, 35g protein
Get ready to squash your pizza cravings in a healthy way! The cream cheese in this recipe is a game changer...
Cook: 40 minutes
1 lb. raw boneless skinless chicken breast
1/8 tsp. each salt and black pepper
1/2 cup light/reduced-fat cream cheese, room temperature
1/2 tsp. garlic powder
1/2 tsp. onion powder
1 1/2 cups chopped mushrooms
3/4 cup chopped green bell pepper
3/4 cup low-fat marinara sauce
1/2 cup shredded part-skim mozzarella cheese
3/4 oz. (about 12 slices) turkey pepperoni, roughly chopped
Optional topping: sliced black olives
Preheat oven to 350 degrees. Spray an 8" X 8" baking pan with nonstick spray.
Pound chicken to 1/2-inch thickness. Season with salt and black pepper. Bring an extra-large skillet sprayed with nonstick spray to medium heat. Cook for about 4 minutes per side, until cooked through. Transfer to a cutting board.
Meanwhile, in a large bowl, combine cream cheese with 1/4 tsp. garlic powder and 1/4 tsp. onion powder. Stir until smooth and uniform.
Remove skillet from heat; clean, if needed. Re-spray, and bring to medium-high heat. Add mushrooms and bell pepper, and sprinkle with remaining 1/4 tsp. garlic powder and 1/4 tsp. onion powder. Cook and stir until slightly softened and lightly browned, about 6 minutes.
Transfer skillet contents to the bowl with the cream cheese mixture. Mix thoroughly.
Chop chicken, and evenly place in the baking pan.
Evenly top chicken with creamy veggies, marinara sauce, mozzarella, and chopped pepperoni.
Bake until entire dish is hot and bubbly and mozzarella has melted, 20 - 25 minutes.
MAKES 4 SERVINGS
1/6th of casserole: 226 calories, 6.5g total fat (3g sat. fat), 647mg sodium, 18.5g carbs, 2.5g fiber, 11g sugars, 24g protein
This recipe is surprisingly simple! BBQ sauce + cheddar + cilantro = MEGA YUM.
Cook: 45 minutes
5 cups roughly chopped cauliflower (or HG Alternative)
1 lb. raw boneless skinless chicken breast
1/4 tsp. each salt and black pepper
1 cup chopped red onion
1/2 cup chopped fresh cilantro
1/4 tsp. garlic powder
1 cup shredded reduced-fat cheddar cheese
3/4 cup BBQ sauce with 45 calories or less per 2-tbsp. serving
Preheat oven to 375 degrees. Spray a 9" X 13" baking pan with nonstick spray.
Pulse cauliflower in a blender until reduced to rice-sized pieces, working in batches as needed.
Pound chicken to 1/2-inch thickness. Season with salt and pepper. Bring an extra-large skillet sprayed with nonstick spray to medium heat. Cook for about 4 minutes per side, until cooked through. Transfer to a cutting board.
Remove skillet from heat; clean, if needed. Re-spray, and return to medium heat. Add cauliflower and onion. Cook and stir until mostly softened, 8 - 10 minutes. Transfer to a large bowl.
Chop chicken, and add to the large bowl. Add cilantro, garlic powder, 1/2 cup cheddar, and 1/4 cup BBQ sauce. Mix thoroughly.
Transfer mixture to the baking pan, and smooth out the top. Top with remaining 1/2 cup BBQ sauce and 1/2 cup cheddar.
Bake until entire dish is hot and cheddar topping has melted, 20 - 25 minutes.
MAKES 6 SERVINGS
HG Alternative: Instead of blending 5 cups of roughly chopped cauliflower into rice-sized pieces, use 3 3/4 cups premade cauliflower rice or crumbles, like the kinds by Trader Joe's and Green Giant.
Chew on this:
Today, March 2nd, is National Banana Cream Pie Day. Yum! This five-ingredient banana pudding is just begging for some whipped topping and crushed graham crackers...
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