Healthy Comfort-Food Recipes: Chicken Pot Pie Casserole, Twice-Baked Cheesy Acorn Squash
1/6th of recipe: 189 calories, 4g total fat (1.5g sat fat), 550mg sodium, 13.5g carbs, 2.5g fiber, 3.5g sugars, 22.5g protein
Green Plan SmartPoints® value 4*
Blue Plan (Freestyle™) SmartPoints® value 2*
Purple Plan SmartPoints® value 2*
This casserole tastes so rich and decadent, you won't believe it's low in calories... but it is! Pureed cauliflower makes it extra creamy.
Cook: 30 minutes
1 lb. raw boneless skinless chicken breast, pounded to 1/2-inch thickness
1/2 tsp. salt
1/4 tsp. black pepper
2 1/2 cups roughly chopped cauliflower
1/4 cup whole-wheat panko breadcrumbs
2 tbsp. grated Parmesan cheese
1 1/2 tsp. chopped garlic
3 cups frozen petite mixed vegetables
1 cup fat-free or nearly fat-free chicken or turkey gravy
1/4 cup shredded reduced-fat cheddar cheese
Preheat oven to 400 degrees. Spray an 8" X 8" baking pan with nonstick spray.
Bring an extra-large skillet sprayed with nonstick spray to medium heat. Season chicken with 1/4 tsp. salt and 1/8 tsp. pepper. Cook for about 4 minutes per side, until cooked through.
Meanwhile, place cauliflower in a medium-large microwave-safe bowl. Add 1/4 cup water. Cover and microwave for 6 minutes, or until soft.
While the chicken and cauliflower are cooking, in a medium bowl, combine breadcrumbs, Parm, and remaining 1/4 tsp. salt and 1/8 tsp. pepper. Mix well.
Chop chicken, and transfer to a large bowl.
Drain excess water from cauliflower, and transfer to a blender. Add garlic, and pulse until smooth.
Add cauliflower puree to the bowl of chicken. Add frozen veggies, gravy, and cheddar cheese. Mix thoroughly.
Transfer mixture to the baking pan, and smooth out the surface.
Sprinkle with breadcrumb mixture.
Bake until filling is hot and bubbly and topping is golden brown, about 20 minutes.
MAKES 6 SERVINGS
1/4th of recipe (1 stuffed squash half): 177 calories, 6g total fat (3g sat fat), 288mg sodium, 27g carbs, 4g fiber, 0.5g sugars, 6.5g protein
Green Plan SmartPoints® value 3*
Blue Plan (Freestyle™) SmartPoints® value 3*
Purple Plan SmartPoints® value 3*
Since developing this recipe last month, we've made and enjoyed it roughly seventeen times here at Hungryland. It's that good.
Cook: 35 minutes
Two 20-oz. acorn squash, halved, seeds removed
1/4 cup shredded reduced-fat cheddar cheese
2 tbsp. light whipped buttery or light buttery spread (like I Can't Believe It's Not Butter! Light or Brummel & Brown)
1/4 tsp. garlic powder
1/8 tsp. each salt and black pepper
3 tbsp. grated Parmesan cheese
1/4 cup chopped scallions
Preheat oven to 400 degrees. Spray a baking sheet with nonstick spray.
Place squash halves on the baking sheet, cut sides down. Bake until soft, 25 - 30 minutes.
Remove sheet, but leave oven on. Carefully scoop out the insides of squash, and place in a large bowl. Add cheddar cheese, butter, and seasonings. Mash and mix until cheese has melted and mixture is uniform.
Stir in 2 tbsp. Parm. Evenly distribute mixture among the hollow squash halves.
Sprinkle with scallions and remaining 1 tbsp. Parm.
Bake until lightly browned, about 5 minutes.
MAKES 4 SERVINGS
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