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Author:

Kevin Curry

Chicken & Broccoli Casserole Meal Prep in Jars

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Ditch the cream of chicken soup, butter and mayonnaise and try this heart-healthier version of a family classic. Good for your muscles and easy on the tastebuds.

Today’s recipe is chicken and broccoli casserole in one minute! Are you ready for the easiest and tastiest cheesy chicken recipe?

Cook chicken breasts with no seasonings and set them aside.

Serve, garnish and enjoy! That’s it! It simple and delicious. Use a bowl to mix chicken, broccoli, brown rice, red onions, Greek yogurt, broth and well-known Italian cheese – mozzarella. Add Italian seasoning to taste.

Broccoli is a great veggie! You will be surprised that broccoli is on the top of the list of foods with the highest source of calcium. We should all eat a lot more of it and include it at least once or twice a week in our diet plan. Also this is a great way to eat broccoli if you are not really a fan of this food because it combines with other flavors and makes a perfect combination.

I recommend you use brown rice or regular long-grain rice. If you are fun of cooked quinoa, replace rice with it.

Evenly divide among the jars or instead of them, use a large casserole dish. Top with wheat breadcrumbs and bake. Bake for 25 minutes at the oven, previously preheated to 375F. Boom! What a dish!

Low carb meal ready to eat warm. It’s perfect even cold. This recipe is one of my favorite freezer food. Bring it to work, school or to travel.

Approximate macros for 1 of 4 servings are even 56 grams of proteins, 35 grams of carbs, low in fat.

Don’t forget to share with us how it went for you. Once you try it, you will fell in love! Comment below if you have your healthy chicken and broccoli recipe.

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Chicken & Broccoli Casserole Meal Prep in Jars

Ingredients

* Optional Substitution Note

Ingredients for up to 4 servings:

  • 1 1/2 cup 2% Greek yogurt
  • 15oz cooked chicken breast
  • 1 cup chicken broth (add more if you find it too dry but be careful not to make it “soupy”)
  • 1 cup reduced fat mozzarella
  • 2 cups cooked quinoa & brown rice mix
  • 2 cups raw broccoli chopped
  • 1/4 cup red onion
  • ~1/2 cup crushed amaranth flakes or wheat breadcrumbs or panko crumbs
  • 1 tbsp Italian seasoning
  • Sea salt & pepper to taste

Steps

Step 1

Set oven to 375F.

Step 2

Cook chicken breast in a nonstick skillet with no seasoning. Tear into pieces and set aside.

Step 3

In a bowl, mix chicken, broccoli, brown rice, red onions, Greek yogurt, chicken broth, mozzarella and Italian seasoning

Step 4

Evenly divide among the jars or a large casserole dish.

Step 5

Top with wheat breadcrumbs or amaranth flakes. Bake for 25 minutes at 375F.

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Chicken & Broccoli Casserole Meal Prep in Jars

Kevin Curry


Cook 25min
Total 25min

Category
Calories 466

Ingredients for up to 4 servings:

  • 1 1/2 cup 2% Greek yogurt
  • 15oz cooked chicken breast
  • 1 cup chicken broth (add more if you find it too dry but be careful not to make it “soupy”)
  • 1 cup reduced fat mozzarella
  • 2 cups cooked quinoa & brown rice mix
  • 2 cups raw broccoli chopped
  • 1/4 cup red onion
  • ~1/2 cup crushed amaranth flakes or wheat breadcrumbs or panko crumbs
  • 1 tbsp Italian seasoning
  • Sea salt & pepper to taste

  1. Set oven to 375F.

  2. Cook chicken breast in a nonstick skillet with no seasoning. Tear into pieces and set aside.

  3. In a bowl, mix chicken, broccoli, brown rice, red onions, Greek yogurt, chicken broth, mozzarella and Italian seasoning

  4. Evenly divide among the jars or a large casserole dish.

  5. Top with wheat breadcrumbs or amaranth flakes. Bake for 25 minutes at 375F.



Nutrition per serving

Calories466cal
Protein56g
Fats12g
Carbs35g
Fiber3g
Sugar16g
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Details

Cook 25min
Total 25min

Nutrition per serving

Calories466cal
Protein56g
Fats12g
Carbs35g
Fiber3g
Sugar16g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!