Easy Baked Chicken And Rice Casserole

Life has become fast-paced, and finding time to cook a tasty, healthy, homemade meal can be challenging. One-pan meals are the solution for the busy cook —they’re simple, convenient, and perfect for busy schedules. This one-pan baked chicken and rice casserole is the perfect example. It’s easy to make but comes out incredibly delicious. When I made it, my husband was shocked at how good it tasted! This recipe will become a favorite in your kitchen, giving you a quick and satisfying dinner option any night of the week.

Making the baked chicken and rice casserole recipe

You only need a handful of ingredients. I’m all for simplicity and easy meal ideas, so needless to say – I enjoyed this meal.

Extra Virgin Olive Oil: This brings a rich flavor to the dish and helps to brown the chicken.

Chicken Breasts: Boneless and skinless for convenience. They become tender and juicy when baked with the rice.

Red/Yellow Onion: Adds a sweet and savory flavor to the dish, balancing out the richness of the chicken and rice.

Brown Rice: Provides a nutty flavor and chewy texture. (Note: White rice works just as well!)

Chicken Broth or Chicken Stock:  Adds depth of flavor and moisture to the dish, enhancing the overall taste. 

Sea Salt and Black Pepper: Season to taste for added flavor.

Before starting, grab a good casserole dish with an oven-proof lid!

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After removing the casserole from the oven, let it cool off for 5 minutes. Gently fluff the rice with a fork to mix it thoroughly with the juices. Feel free to garnish for a burst of flavor and visual appeal. The last time we ate this meal, we ate it as it is, but you can serve it with green steamed veggies for a healthy and colorful touch. A crisp green salad would pair well with the dish for the spring or summer months. 

Storing leftovers of the chicken and rice casserole 

The dish freezes very well. Transfer your cooled down leftover to an airtight container and freeze for up to 3 days. I hope you will find this chicken and rice casserole as delicious and time-saving as we did. Yes, it will take about an hour to be ready, but that is an hour you can spend relaxing or doing something else.. 

 Happy cooking!

Easy Baked Chicken And Rice Casserole

Delicious and Healthy Beef Stew Recipe - Instant Pot #under300calories

Before I started my weight loss journey, I was afraid that I wouldn't be able to enjoy my favorite comfort foods. However, I was pleasantly surprised when I came across this healthy beef stew recipe. It has become one of my go-to comfort foods! Each serving is under 300 calories, and when I serve it with rice, it becomes a complete and satisfying meal. Now, I don't have to feel deprived during the cold winters; with some prep, I can still enjoy cozy nights with delicious food. This recipe uses lean beef, which is nutritious and provides high-quality protein.

Making the stew in an instant pot is unnecessary but convenient and time-saving. Because of the pressure cooking method, the meat cooks in its juices, retaining more nutrients and taste than other cooking methods.

What did I use for this healthy beef stew recipe?

• Lean beef stew meat cubed - is the basis of the recipe, providing the essential protein and iron for the dish. Opting for a lean cut ensures a purer protein source than a non-lean, fatty variety.
• Vegetables—I used onions and carrots to add some sweetness (carrots) and depth (onions) to the stew. These will also count towards your vegetable servings. Feel free to add more to accommodate your needs.
• Vegetable-based instant soup powder adds a brothy flavor to the stew and may help thicken it.
• Chopped tomatoes, tinned—I sometimes use finely chopped tomatoes. The tomato adds acidity and richness to the dish.
• Sugar/sweetener—I always sprinkle sugar or sweetener whenever I cook with tomatoes. Once cooked, the sweetness dulls, and the sweetener helps retain it. The sugar or sweetener balances the tomato's acidity.
• Spices and seasons—i.e., cumin, paprika, mixed herbs, and salt to taste. Cumin adds warmth and earthiness to this healthy beef stew. The aroma of cumin alone is comforting to the senses. Paprika gives the stew a smoky flavor and a visual appeal.

How to make this healthy beef stew?

Serving suggestions for the beef stew 

To enjoy a hearty and satisfying meal, pair this Instant Pot beef stew with some crusty bread to soak up the rich, flavorful broth. If you're looking for something more substantial, mashed potatoes or steamed rice are excellent choices, allowing the robust flavors of the stew to take center stage. A fresh green salad with a simple vinaigrette accompanies a refreshing contrast to the savory stew for a lighter option.

Remember to garnish each serving with fresh parsley or cilantro for a burst of color and an extra layer of flavor, and consider topping it off with a sprinkle of grated Parmesan cheese for a touch of creamy richness.

Best results for your low-calorie beef stew

Start with a lean cut of beef, like chuck or round, and trim any visible fat for a hearty but not overly greasy stew.

When sautéing, brown the beef nicely for that extra depth of flavor. Add in some veggies like potatoes or peas for a varied texture, or switch in some celery for an extra pop of flavor.

Don't be afraid to adjust the spices to suit your taste – more cumin, paprika, and herbs if you like a robust flavor.

Lastly, be patient during the pressure release to maintain the stew's rich, tender consistency. These little tips will make your beef stew even more delicious and satisfying!

Proper storage for beef stew

Transfer any leftovers into an airtight container and refrigerate. The stew will stay fresh for 3-4 days, making it a great option for meal prep. 

If you plan to keep it longer, freezing is a good alternative; simply portion the stew into freezer-safe containers and store it for up to 3 months. When you're ready to enjoy it again, reheat individual portions in the microwave, stirring occasionally to ensure even heating. 

Alternatively, you can reheat the stew on the stove over medium heat until warm. This reheating method helps preserve the stew's rich flavors and hearty texture.

What are the healthiest vegetables for stew?

Mushrooms are low in calories but full of B vitamins and selenium, which boost the immune system.

Tomatoes add a zing to the stew and are packed with vitamin C and lycopene, which are great for heart health.

Leafy greens like kale or spinach are nutritional powerhouses with vitamins A, C, and K, iron, and calcium. They're best added towards the end of cooking to retain their nutrients.

Sweet potatoes contain fiber, vitamins A and C, and antioxidants. Plus, they bring a natural sweetness and creamy texture to the stew.

Zucchini is a light, absorbent veggie that picks up all the stew flavors and is a good source of vitamins A and C.

Peas add a touch of sweetness, some plant-based protein, and a lovely pop of color.

Mixing these veggies will make your stew super tasty and healthy with all those essential nutrients!

Why you will love the stew

It's the perfect combination of hearty, comforting, and nutritious. The lean beef adds richness without being too heavy, and the mix of fresh veggies and aromatic spices creates a robust and balanced flavor.

Using the Instant Pot means you get that slow-cooked taste in hardly any time, making it great for busy weeknights or lazy weekends. 

You can serve it with your favorite sides; the leftovers taste better the next day. Whether serving a family or meal prepping for the week, this stew will become a favorite in your recipe collection.

I hope you will enjoy this low-calorie beef stew. Eating healthy should not deprive you of enjoying food; almost any dish can be made to fit your goals. Please pin and share, and spread the word!

Delicious and Healthy Beef Stew Recipe - Instant Pot #under300calories

Healthy Blueberry Smoothie: A Nutritious and Satisfying Breakfast (Just under 300 calories)

I used to say that I would never "drink" my calorie budget, and I never found smoothies satisfying. However, I realized that it all comes down to making the smoothie right to be a complete, satisfying meal. A smoothie can be as good as any other meal when well-balanced. My healthy blueberry smoothie is a perfect example of this. It's not only satisfying but also incredibly delicious.

You will love this healthy blueberry smoothie

Despite my initial skepticism of "meals in a bottle," I have realized that well-prepared smoothies can be incredibly nutrient-dense. For example, blueberries are rich in Vitamin C, Vitamin K, and manganese, while yogurt and almond milk provide a good dose of calcium. I opted for almond milk and an artificial sweetener to keep the calorie count down.

What you need to make the low-calorie blueberry smoothie 

Almond Milk - Unsweetened almond milk serves as the liquid base for the smoothie, providing a creamy texture without adding many calories. It is low in sugar and rich in vitamins and minerals. 

Plain Low-Fat Yogurt - Plain low-fat yogurt adds a protein boost to the smoothie, making it more satiating and helping to keep you full longer. It also contributes to the creamy consistency and offers probiotics, which support digestive health. 

Frozen Unsweetened Whole Blueberries - Frozen blueberries are the star of this smoothie, delivering a burst of flavor and natural sweetness without added sugars. They are also packed with antioxidants.

Vanilla Extract - A teaspoon adds a pleasant aroma and enhances the smoothie's overall flavor. It provides a subtle sweetness and warmth without adding extra calories. 

All Bran Flakes - All Bran flakes contribute a significant amount of dietary fiber, which aids in digestion and promotes a feeling of fullness. They also add a slight crunch and help thicken the smoothie, giving it a more substantial texture. 

Artificial Sweetener - The artificial sweetener helps to sweeten the smoothie without adding calories. This allows you to enjoy a sweet and delicious drink while keeping the overall calorie count low.

Another great thing about smoothies is their convenience. You can prepare them ahead of time, and they freeze well. This has been a lifesaver for busy mornings—grab one from the freezer, and you're out the door in no time, saving yourself some precious minutes. 

One of the best aspects of this healthy blueberry smoothie is its versatility. You can customize it with additional ingredients to boost its nutritional profile or cater to your tastes. For instance, adding a handful of spinach or kale can increase the vitamin and mineral content without significantly altering the flavor. Be cognizant of the calories, though. Chia seeds or flaxseeds can be incorporated for extra fiber and omega-3 fatty acids, enhancing the smoothie's health benefits. Moreover, you can adjust the sweetness and flavor to suit your preference. If you prefer a sweeter smoothie, add more artificial sweeteners or a natural sweetener like honey or stevia. On the other hand, if you enjoy a more tart flavor, reduce the amount of sweetener.

This recipe's flexibility allows you to experiment and find the perfect balance that satisfies your taste buds while providing a nutritious boost.

Embracing smoothies as a healthy, nutritious option has been a rewarding journey. Initially, I was skeptical, firmly believing that drinking my calories was not a viable way to stay full and satisfied. However, my perspective transformed as I discovered the perfect combination of ingredients that tasted great and kept me satiated for hours. The Low-Calorie Blueberry Almond Smoothie has been a game-changer, proving that a well-made smoothie can be delicious and nutritious.

Please give this smoothie a try. It’s an easy, quick, and versatile recipe that fits perfectly into a busy lifestyle while supporting your health goals. A healthy blueberry smoothie can be both delicious and satisfying, proving that not all calories need to be chewed.

Healthy Blueberry Smoothie: A Nutritious and Satisfying Breakfast (Just under 300 calories)

Low Calorie Overnight Oats: A Tasty Start to Your Day

If you're anything like me, mornings can be a whirlwind of activity, leaving little time for a healthy breakfast.

I struggled to find a quick, nutritious, and delicious breakfast for the longest time. Raw oats, in particular, were a challenge. The texture is tough and chewy for my liking. But I know oats are a powerhouse of nutrition, packed with fiber, protein, and essential vitamins, So I'd make them anyway. Enter overnight oats—a game-changer for my mornings and my health goals. They are neither calorie-conscious nor not; it all depends on how you make your overnight oats. I keep my low-calorie overnight oats simple, keeping the main ingredients to only what adds nutritional value.

My choice of low-calorie overnight oats ingredients

I chose these ingredients because they align perfectly with my weight loss goals. Each serves a purpose in keeping the breakfast low-calorie and nutrient-dense:

• Rolled Oats: They are the show's star, providing a hearty base rich in fiber, which helps keep you full longer. I'm not rigid, so I sometimes use "quick-cook" (instant) oats.
• Almond Milk: This low-calorie alternative to dairy milk; it adds creaminess without unnecessary calories.
• Blueberries: These little gems are packed with antioxidants, adding natural sweetness.
• Vanilla Extract and Cinnamon: Both enhance the flavor without adding calories. Plus, cinnamon helps regulate blood sugar levels.
• Chia Seeds: These tiny seeds are a powerhouse of nutrients. They provide a good dose of omega-3 fatty acids, protein, and fiber, contributing to satiety.

Why am I now an overnight oats fan?

• Preparing your breakfast the night before means you can grab it and go in the morning, freeing up time for other essential tasks. Whether heading to work, hitting the gym, or getting the kids ready for school, having breakfast ready can make your morning routine smoother.
• Oats are a great source of complex carbohydrates, which provide sustained energy throughout the morning.
• While I prefer the simplicity of a few ingredients, overnight oats are a versatile dish. You can switch the toppings and experiment with the spices as well.

Personalize your healthy overnight oats 

This is a friendly reminder that balance and creativity are key to healthy eating. If you have a specific calorie goal, countless options are available. 

• When preparing overnight oats, it's important to be mindful of ingredient portions to avoid unintentionally exceeding your calorie limit. Measuring spoons and a kitchen scale can help you keep track of your intake. 

•  If you're not a fan of almond milk, you can use other low-calorie options like fat-free milk, coconut water, or plain water. Similarly, if blueberries aren't your favorite, consider trying strawberries, raspberries, or a mix of your favorite fruits. 

• Feel free to experiment with different flavor profiles. For instance, adding a teaspoon of cocoa powder and a few banana slices can create a delicious chocolate banana version. You could add a tablespoon of unsweetened applesauce and a sprinkle of nutmeg for an apple pie-inspired treat.

How long do overnight oats last?

Overnight oats can be stored in the refrigerator for 3-4 days. This makes them a great option for meal prep. Just make a big batch and portion it out for several days.

Can overnight oats be made without dairy?

You can use almonds, soy, coconut milk, and even water as the liquid base for overnight oats. You can also do a half and half of your favorite milk and water if you feel your oats are too dry.

Are overnight oats good for weight loss?

Overnight oats can be a great addition to a weight-loss diet. They are filling, low in calories, and packed with nutrients that support overall health.

What are some high-protein add-ins for overnight oats?

You can add Greek yogurt, protein powder, or cottage cheese to boost the protein content. Chia seeds and flaxseeds are also excellent sources of protein.

Switching to these low-calorie overnight oats has given me one more tool in my healthy breakfast arsenal. Try them, experiment with them, and even share them to spread the word!

Low Calorie Overnight Oats: A Tasty Start to Your Day

Healthy Low Calorie Pancakes For Breakfast

I don't know anyone who does not love the fluffy and buttery texture of pancakes. I love to indulge in them occasionally, although they come with a price tag, i.e., calorie density due to butter, sugar, and flour. A few slices of pancakes could easily stack up to 500 calories. If, like me, you are watching what you eat, a few swaps will ensure you take advantage of this breakfast staple. That matters a lot to me as I wouldn't say I like cooking separately from the rest of my family. I made these low-calorie pancakes for the whole family (including the picky eaters), and everyone enjoyed them without asking questions. They are that good!

Why do I like these low-calorie pancakes?

These low-calorie pancakes are not just a healthy choice but also deeply satisfying. When craving that sweet, buttery texture, I can whip these up without feeling like I'm sabotaging my health goals. Plus, they're packed with nutrients, keeping me full and energized until my next meal. 

The cherry on top is that these pancakes only pack 40 calories per pancake (medium to small size). I got that from a standard spoon of batter per pancake (in case you want to achieve the same number of pancakes)

Key ingredients for the healthy pancake recipe

• All-purpose flour, but feel free to get creative. I've experimented with oat flour for a lower-calorie option, but I wanted that classic taste and texture this time. The beauty of this recipe is that you can tailor it to your preferences and dietary needs.
• Unsweetened applesauce moistens the pancakes without adding fat or sugar. You can use store-bought or homemade applesauce.
• Almond milk is my first choice due to my dietary restrictions. You can easily swap it with fat-free milk, and you will still get moisture in your pancakes.
• Vanilla extract adds flavor to your pancakes without adding calories.
• Eggs are a binding agent and will also structure the pancake batter.
• Baking powder and baking soda—These leavening agents help the pancakes rise and become fluffy when cooked. Baking powder reacts with the acids in the batter (such as the applesauce) to create bubbles while baking soda helps with browning and texture.
• Salt balances out all the other flavors.
• Granulated sugar replacement can vary depending on personal preference. Options like erythritol or stevia are used as sugar replacements in low-calorie recipes. They provide sweetness without adding significant calories or impacting blood sugar levels.

Whisked dry and wet ingredients	Mix together	Do not overmix the batter
Cook batter on a heated skillet	Add blueberries to the batter for variety	Cook for 2-3 minutes, and flip to the other side

Calorie breakdown

As I mentioned earlier, the pancakes are 40 calories per small to medium size, half the calories you'd consume from traditional pancakes of a similar size. My breakfast is generally just under 300 calories, so I enjoyed six of these and drizzled them with sugar-free syrup—yummy!

Are these low-calorie pancakes less tasty?

My pancakes came out just as delicious as traditional pancakes. Depending on the substitutions used, they may have a slightly different texture or flavor profile, but with the right ingredients and cooking techniques, they can be guilt-free.

Can I add toppings?

Yes! You can add a variety of toppings, such as fresh fruits (berries, bananas), nut butter (almond butter, peanut butter), Greek yogurt, sugar-free syrup (my favorite), or a drizzle of honey in moderation. These toppings can enhance flavor and nutrition without significantly increasing calorie content. Consider your calorie goals when choosing the toppings.

Are these healthy pancakes suitable for special diets?

Pancakes can be adapted to suit various dietary preferences and restrictions, including vegetarian, vegan, and gluten-free diets. You can create pancakes that align with your nutritional needs by choosing appropriate flour substitutes and dairy alternatives.

How makes these pancakes fluffy?

• A combination of baking powder and baking soda as leavening agents.
• Not overmixing the batter; a few lumps are okay.
• Allowing the batter to rest for a few minutes before cooking.
• Cooking pancakes over low to medium heat on a preheated grill or skillet.

Can I make the pancakes ahead of time?

You can make low-calorie pancake batter ahead of time and store it covered in the refrigerator for up to 1-3 days. Cooked pancakes can also be stored in an airtight container in the fridge for 2-3 days or frozen for more extended storage. Reheat in a toaster, microwave, or oven before serving.

Let me know if you try these easy, healthy, and low-calorie pancakes. Feel free to pin and share!

Healthy Low Calorie Pancakes For Breakfast