10-Minute Healthy Week Night Meal – Chicken & Broccoli Casserole

 

 

10-Minutes, you read it right!

In all seriousness, these days 10 minutes is all I have.

Its funny because when I first got married those first 4 years before having kids I would make like 3 course meals every day.  I would spend hours in the kitchen.  It was so fun.

I would even make use healthy appetizers!

Oh the days of spending hours watching the food network, going through cooking magazines, putting recipe books together and cooking 3 course meals.

Fast forward to baby #1, and those 3 course meals quickly became 30 minute meals.  Which were great.  I was still able to make super yummy and healthy and different meals every day.

I’m really big on spending the extra time making healthy food taste yummy because I find that if you don’t enjoy the whole process of eating…..  From what it looks like, to what it smells like to the actual eating of it, then you don’t feel satisfied. If you don’t feel satisfied after a meal, even if you are “FULL”.  Chances are you will eat again, and its normally not something healthy because you are not hungry, you are just looking for satisfaction.

Come on, don’t tell me you haven’t done it.

You eat dinner and about 30-60 minutes after you are in the kitchen again, miraculously, looking for food even though you just ate.

Ugh, hate that!

So I make sure that I enjoy everything I eat.  

I rather take a few extra minutes making my healthy food taste amazing and feel totally satisfied than ending up eating some crap after because I didn’t enjoy what I ate.

Rice is one of them.  I eat brown or jasmine rice all the time but plain like that…….. yuk!  Boring!

I usually will do something like this Spinach Rice.

Even my chicken, I hate to eat just plain grilled or baked chicken so I also jazz it up like this Tuscan Chicken.

This healthy 10-Minute Week Night Meal is just that.  

It’s basically Chicken, Rice and Broccoli but jazzed up.

I don’t know about you but I could not eat chicken, brown rice and broccoli every day.  Just bland and boring like that, yuk!

If you enjoy what you eat, you will be able to eat “clean” more consistently and its that consistency that will get you great results.

Its of no use to eat “PERFECT”, bland and boring food for one month to then go crazy eating everything you see and crave because you have been depriving yourself so much and not enjoying what you eat,

Listen, I have tried it every which way.

I have tried eating perfect, measuring my food, counting calories, eating bland and boring.  

It doesn’t work.

I remember thinking to myself one day……. “Will I ever not care what I eat”?  “When will I just be able to eat what I want”?

That day I realized I didn’t really have a “healthy lifestyle”.  I felt like I was on a “Diet”.

That day, I decided to change the way I ate and looked at food.

That day, I decided that I would start to really really really enjoy healthy eating.

That day is the day I started really cooking…..   That was about 10 years ago.

I have tested it a number of times with clients too and the best results in terms of weight loss, fat loss and muscle gain has been by eating a variety of foods that taste good.  When people enjoy what they eat, they stick to it longer.  And remember, the consistency of eating good is what gets the best results.

That and of course eating the right foods.

That is when I created my BeFit Moms Fat Loss Meal Plan Program.

I created a Monthly Meal Plan that is detailed with every meals from breakfast to dinner with tons of in between snack options with all the recipes, shopping lists and even workouts.

I created this program because I saw the huge need for moms who were in desperate need to find meals to make for themselves and their families where they could still lose weight but not have to make 3 different meals for the kids, husband and themselves.  

I knew quickly from talking to my own clients that people don’t know what to eat, don’t know how to pair foods optimally in order to be able to lose weight.

People don’t know how to make healthy food taste delicious so they could enjoy eating healthy and still get results.

People don’t have time to sit and make a different meal plan every single week so that they don’t eat the same thing week in and week out so they don’t feel like they are “DIETING”.

People don’t have time to make shopping lists to save time, money and stick to the plan.

When I saw this huge need, I created this program to help them.

It’s by far, the best program I have ever made.  I actually follow it myself on a daily basis. 

I actually feel lost without it.  I don’t know what to buy at the grocery store or what to cook if i don’t pull it out.

Listen, if you have been struggling with any of the above, you will really benefit from the BeFit Moms Fat Loss Meal Plan.

I can’t wait to start sending you the meals and recipes, you are going to freak out on how easy it makes your life and how delicious you will discover that healthy eating can be.

So before I give you this super yummy recipe, I want to make sure that you are eating the right foods and that you are NOT eating one or more of the foods on THIS LIST.

The foods on THIS LIST are incredibly inflammatory.

Inflammation in the digestive track makes it incredibly hard for you to burn fat.  So basically close to impossible to lose weight.  So make sure you click on THIS LINK and download the PDF I made for you with these 5 foods you should stop eating and I also gave you a list of 5 foods you should ALWAYS be eating.  

There’s a little bonus video there too of my favorite 5 ABS Exercises.

You can download all that info for free, in this link.

Ok now on to this super yummy 10-Minute Recipe, you just have to love that prep time is 10-minutes.

Actually for me it was even less because I had left over chicken from another night and I had roasted broccoli from my prep day when I roasted a ton of veggies, and I had tons of brown rice already cooked in my fridge.  So really it took me like 5 minutes prep time to make this meal.

So keep that in mind, because you can bake extra chicken on another cooking night and if your oven is on, go ahead and roast the broccoli and when you make your brown rice that week, make tons extra so you can also put this dinner together in no time.

And if you want to know what kind of ingredients and foods you should always have at home when you want to eat super healthy.  I made 3 lists.

1. Pantry Grocery List

2.  Fridge Grocery List

3.  Freezer Grocery List

In these lists I tell you ingredients to have on hand all the time to be able to whip up any healthy meal any day of the week.  

You can basically make any one of my recipes if you have these ingredients at home.

I am ALWAYS stocked up on the chicken.  You can find THE LIST HERE so you can also print that out and have it in your kitchen.

10-Minute Chicken & Broccoli Casserole

Ingredients:

2 lbs chicken tenderloins or breasts, chopped

1 1/2 cups rice (uncooked)

1 broccoli

Italian seasoning

S&P to taste

1 cup plain Greek yogurt

1/3 + low sodium chicken stock

Parmesan cheese to taste

Instructions:

Preheat the oven to 350 degrees.

Meanwhile, in a small bowl mix the yogurt, cheese and stock.  Mix until its about the consistency of a roux.  Bake the chicken if not using leftovers with a  little s&p to taste and Italian Seasoning.  Bake until done ~ 23-25 minutes.  Cook the rice as directed and roast the broccoli for 15 minutes in a 425 degree oven.  You may also steam the broccoli if desired.

When everything is cooked, in a large casserole pan, place the chicken, rice and broccoli and mix well.  Pour the yogurt mixture over top and mix well.  Sprinkle a little Parmesan cheese on top and bake at 350 degrees for 15 minutes.

You are going to love this recipe.  

I made a similar one using QUINOA and SPINACH, you can find the recipe here:  Chicken Spinach Quinoa Casserole.  You can find it on My Pinterest Page, so make sure to go there now and bookmark the page and also click FOLLOW ALL so that you can have access to all my recipes and have a go to place when you need healthy recipe ideas for week night meals.