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Freezing for Comfort

     Comfort food.  What do you think of when you hear those two words?  I think of casseroles, warm, savory casseroles.  Unfortunately, casseroles are often loaded with fat and calories.

     I make a lot of casseroles because they freeze well and that's perfect for someone who lives alone.  Making and freezing casseroles is also ideal for busy families; take a casserole out of the freezer, pop it into the microwave for a few minutes and dinner is done!  Easy peasy.

I love broccoli and chicken, so finding a healthy casserole containing both excited me.  Oh, there was another bonus...cheese, yummy cheddar cheese! This casserole is healthy and has cheese!


     
     If you prep a lot of different foods ahead of time and keep them in your fridge, this casserole can be quickly thrown together.  Precooked chicken, broccoli, shredded cheese, precooked rice, foods most preppers keep on hand.

     Grab a large mixing bowl and put the chopped broccoli, chicken, rice and water chestnuts in it.  Stir together.


     Now, go get another bowl, it doesn't have to be as big as the first one.  In this bowl, mix together the Greek yogurt, almond milk and seasonings.  When that is mixed well, stir in the mozzarella and 1/2 cup of the cheddar cheese.

   
      Pour yogurt mixture over broccoli and chicken mixture, stir until completely mixed together.  Grease a casserole dish.  Pour the mixture into the dish.  Sprinkle remaining cheese on top, then sprinkle on the panko breadcrumbs.



    
     Bake, then enjoy!  

Healthy Chicken and Broccoli Casserole
6 servings

1 pound raw broccoli, chopped
1 pound shredded cooked chicken breasts (approximately 3 large)
1 cup cooked rice (I used jasmine rice, but any long grain rice would work)
8 ounce can sliced water chestnuts, drained
1/2 cup non-fat plain Greek yogurt
1/4 cup unsweetened original almond milk
1 teaspoon garlic powder
1/2 teaspoon garlic salt
1/8 teaspoon dried thyme
1/2 cup shredded mozzarella cheese
1 cup shredded cheddar
2 tablespoons panko breadcrumbs

  1. Preheat oven to 375°
  2. Add broccoli, chicken, rice and water chestnuts to a large bowl, stir together.
  3. In a separate bowl, mix together Greek yogurt, almond milk and the seasonings.  Mix completely, then stir in the mozzarella and 1/2 cup of the shredded cheddar cheese.
  4. Pour yogurt mixture over the broccoli and chicken mixture. Stir together until mixed completely.
  5. Put all of the mixture into a greased casserole dish, sprinkle remaining cheese on it, the sprinkle the bread crumbs on top.
  6. Bake until broccoli is cooked through, about 25 minutes.

Nutrition facts
Serving size: 1/6 casserole
Calories: 298
Total fat: 11 g (saturated fat: 5 g; unsaturated fat: 1 g)
Cholesterol: 28 mg
Sodium: 400 mg
Total carbohydrates: 21 g (dietary fiber: 2 g; sugars: 2 g)
Protein: 31 g


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