Chicken, Broccoli, & Rice Casserole

Submitted by: Heather Trahan-Martins
This is a healthier version of chicken , broccoli, and rice casserole. I am allergic to dairy, so it uses dairy-free butter. Low fat cheese could also be added to the top layer in step 7. You can make it gluten free by using gluten free flour and breadcrumbs. You can also make it vegetarian by using white beans instead of chicken.
Ingredients
  • 2 chicken breasts (4-6 oz each), cubed
  • 1 cup uncooked rice of your choice
  • 2 cups chicken or veggie broth
  • 3 ½ cups of broccoli cut into small pieces (or use a bag of frozen broccoli)
  • 1/4 cup dairy free butter + 1 tablespoon for breadcrumbs
  • 1 medium carrot, peeled and finely chopped
  • 2 T flour
  • salt and pepper to season
  • 1/2 cup bread crumbs
Instructions
  1. Bring 2 cups of broth to a boil. Add in rice. Cook over medium heat until done. When done, set aside.
  2. Meanwhile, steam or boil broccoli. Or heat up frozen broccoli in microwave. Pick your method and set your cooked broccoli aside.
  3. In a large pot melt your dairy free butter add in your carrots (if you love veggies you could also add onions, mushrooms, and/or celery), cook for 3-4 minutes.
  4. Add chicken, cook until done.
  5. Add your flour to the carrots/chicken mixture, stir to mix.
  6. In a slightly oiled casserole dish, place the cooked rice, broccoli, carrot/chicken mixture and mix together.
  7. Melt 1 T of your dairy free butter and mix with your breadcrumbs. Stir to combine, then put this mixture on top of your casserole.
  8. Bake at 350 for 20 minutes covered with foil, then remove foil and bake an additional 15 minutes or until your have a perfect golden brown layer on top!
  9. ENJOY!
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Spanish Shrimp & Rice Stew

Submitted by: Jessica Cunha

Original Credit: WeightWatchers, Healthy Cooking Basics

Prep time: 15 mins     Cook time: 30 mins

Serves 4

Ingredients:

  • 2 tsp olive oil
  • 1 large onion, chopped
  • 1 celery stalk, chopped
  • 2 garlic cloves, minced
  • 1/2 cup long-grain white rice
  • 1 tsp paprika
  • 3 (8 oz bottles) clam juice
  • 1 (14 1/2 oz can) diced tomatoes
  • 1/2 tsp dried thyme
  • 1/4 tsp black pepper
  • 1 lb medium peeled and deveined shrimp
  • 1/4 cup chopped fresh parsley

Heat a Dutch oven or large soup pot over medium-high heat – add the onion, celery and garlic.  Cook, while stirring frequently, until softened, about 3 minutes.  Add the rice and paprika and continue to cook and stir until rice is toasted, about 2 minutes.

Add the clam juice, tomatoes, thyme, and pepper – bring to a boil.  Reduce heat and simmer, covered, until rice is tender, about 15 minutes.

Add the shrimp and return to a boil.  Reduce heat and simmer, covered, until shrimp are just cooked, about 5 mins.  Stir in parsley and serve.

WW Point Value = 4

227 cal, 4 g of fat, 23 g carbs, 3 g fiber, 21 g protein

Acorn Squash with Raspberry Stuffing

Submitted by: Jessica Cunha

Original Credit: Sandra Lee, Semi-Homemade: Cooking Made Light

Prep: 15 mins     Bake: 45 mins + 15 mins

Makes 2-4 Servings

Ingredients:

  • 1 large acorn squash
  • 2 tsp extra virgin olive oil
  • 1/4 tsp pumpkin pie spice
  • 1 cup cooked brown rice
  • 1/2 cup frozen raspberries
  • 1/4 cup chopped walnuts
  • 1/4 cup light raspberry and walnut vinaigrette (such as Newman’s Own)
  • 1 scallion, finely chopped
  • 1 Tbs frozen orange juice concentrate, thawed

Preheat the oven to 400 degrees.  Cut the squash in half and scoop out the seeds (discard).  Brush the cut squash surface with olive oil, then sprinkle with the pumpkin pie spice.  Set aside.

In a large bowl, combine rice, raspberries, walnuts, salad dressing, scallion and orange juice concentrate.  Spoon mixture into centers of squash.  Place in a baking dish and cover with aluminium foil.

Bake squash for 45 minutes, then remove foil and cook an additional 15-20 minutes, or until squash is fork-tender.  To serve as a side dish, cut squash in half again.

1/4 of squash: 228 cal, 11 g total fat, 32 g carbs, 4 g fiber, 4 g protien