Chicken Casserole vs. Grilled Chicken

Chicken Casserole

4 Chicken Breasts

4 Potatoes

4 Garlic Cloves

4 Tomatoes

1/2 Onion

1/2 Red Pepper, 1/2 Green Pepper

2 Celery Stalks

1 cup Green Beans

Chicken Broth, Milk

Flour

Shredded Colby Jack Cheese

2 Green Onion Stalks

Red pepper, Parsley, Black Pepper, Salt

- Recipe -

Wash and Chop all vegetables

Saute Vegetables together in a large pan

Cook until every vegetable is extremely soft

Saute Chicken separately in another pan w/ lid

Add 2 cups chicken broth to vegetables

Bring to boil

Add 1 cup of milk

Simmer after 5 minutes

Thicken with flour and cheese

Add diced chicken and stir until thick

Top with seasonings

Scoop with ladle into bowls

Add cheese and green onions as garnish

*Protein, Calcium, Vegetables, Carbohydrates, Fruit*

Healthy Alterations: #fixthedish

• Use Red potatoes vs. Russet Potatoes
• Red Potatoes are lower in calories and contain more essential vitamins like calcium and potassium
• Try Organic Vegetables or Vegetables from a Farmer's Market
• Keep your eye out on vegetables that are not sprayed with pesticides for more fresh, healthy produce that contains more nutrients.
• Use skim milk to cut calories
• Use Deli cheese, not pre-shredded cheese
• Pre-shredded cheese contains preservative to allow for a longer shelf life. Preservatives are just harmful chemicals to your body.
• Don't forget to substitute bleached flour for whole wheat flour to avoid chemicals and enjoy rich servings of whole grain for your body.

Grilled Chicken

On the lighter side:

Chicken thigh and leg

Lemon Juice

Olive Oil

Garlic, Black Pepper, Red Pepper

Mustard, Salt, Ginger

- Instructions -

Thaw chicken breast

Glaze generously with lemon juice/Olive Oil

Roll in seasonings thoroughly

Set in gallon bag in fridge for two days

Grill on the grill for over half an hour

*Protein*

*Served w/ Mashed Potatoes & Grilled Sweet Potatoes*

Mashed Potato Recipe

3 Good Choices:

• Grilling is a healthy alternative for cooking your food because it does not involve your meat or vegetables sitting in a puddle of oil. Simple drizzle or brush a little to allow a crisp outside to your food, but allow the fire to cook thoroughly through to the center.
• Lemon Juice is a good substitution for wet marinades. The Lemon Juice allows you to use less oil on your dish, but gives tons of flavor packed into the liquid that allows your species to stick to the chicken.
• Serving your dish with lots of vegetables is always a good choice. As you can see, I have half my plate as vegetables here, allowing my body to be fueled with all kinds of nutrients and vitamins. Sweet Potatoes contain potassium, calcium, riboflavin (all good things for your body), but I also have a mixture of vegetables on the side ensuring that my body is filled with every nutrient that it needs.

Chicken doesn't have to be a plain dinner, spice it up! Mix it up! I love making risottos/rice or casseroles with chicken to mix in some vegetables and fruit to create a new taste. However, grilled chicken is quite the tasty dinner at my house, especially if it is marinated ahead of time to pack flavor, but I'm still able to mix it up by trying different vegetables and throwing in a side of perhaps mashed potatoes. So, don't be afraid to try something new with your dish or as your main dish.

Please let us know in the comments or on social media if you try our dish! We will like and share! And vote which of the two you would prefer near the top right of our page!

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