Cauli-Rice Chicken Casserole
Swapping regular rice for a bag of frozen riced cauliflower ups the nutrition stats, saves time and lends a heartier texture to this clever riff on a casserole classic.
1 (10.8-oz) pkg frozen broccoli florets, microwaved according to package directions
3 Tbsp butter
2 cups shredded cheddar cheese, divided
½ cup light sour cream
2 (10-oz) pkgs frozen riced cauliflower (like Bird’s Eye Steamfresh Riced Cauliflower with Italian Cheese), microwaved according to package directions
1½ cups cooked chicken, roughly chopped into bite-size pieces
1. Preheat oven to 400°F. Coat a 2-qt casserole dish with cooking spray.
2. Roughly chop broccoli.
3. Melt butter in a saucepan over medium. Add 1½ cups cheese and sour cream and stir constantly until melted and fully combined, about 1 minute. Fold in broccoli and mix well.
4. Spread riced cauliflower evenly into bottom of dish. Cover evenly with chicken, and top with broccoli-cheese mixture. Sprinkle top with remaining ½ cup cheese. Bake 15 to 20 minutes. Serves 4
Per serving: 712 cal, 23g fat, 243mg chol, 74g prot, 11g carbs, 4g sugar, 4g fiber, 778mg sodium
A healthy freezer case mainstay gets an irresistible spin thanks to a drizzle of Mediterranean tzatziki—a creamy, garlicky yogurt-cucumber sauce.
½ cup diced tomato
¼ cup crumbled feta cheese
½ cup prepared tzatziki sauce (like Litehouse brand) or a yogurt-based ranch dressing
4 veggie burgers (like MorningStar Farms Mediterranean Chickpea)
4 flatbread wraps (like Flatout)
1 cup baby spinach, chopped
1 lemon, sliced into four wedges
1. Preheat oven to 350°F. Stir together tomato, feta cheese and tzatziki and refrigerate.
2. Cook burgers according to package directions and chop into small pieces.
3. Place flatbreads on a baking sheet and warm 5 minutes. Scatter spinach and cooked burger pieces onto each flatbread, covering as much of the surface as possible. Spoon tomato-tzatziki sauce evenly over flatbreads.
4. Roll flatbreads as tightly as possible, then slice into wheels. Serve with lemon and extra tzatziki. Serves 4
Per serving: 293 cal, 5g fat, 8mg chol, 36g prot, 24g carbs, 2g sugar, 14g fiber, 885mg sodium