5 Super Fast and easy high Protein meals.

Healthy Chicken Vegetable Casserole


Try this inexpensive and fresh version of a chicken casserole–no need for processed soups or sauces!

Minutes to Prepare: 15
Minutes to Cook: 30
Number of Servings: 6

Nutritional Info

  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 320.6
  • Total Fat: 8.9 g
  • Cholesterol: 51.8 mg
  • Sodium: 175.3 mg
  • Total Carbs: 36.1 g
  • Dietary Fiber: 8.8 g
  • Protein: 27.9 g


12 oz cooked chicken breasts, diced
2 T all purpose flour
2 T butter, unsalted
10 oz skim milk
1 pinch white pepper
1 t Italian seasoning
1 T parmesan cheese, grated
7 oz penne pasta, whole wheat
2 yellow or orange bell peppers, chopped
1 zucchini, chopped
2 heads, approx. 12 ounces broccoli, chopped
1/3 c monterey jack cheese
nonstick cooking spray


Prepare the white sauce by placing the butter in a small sauce pot that has been preheated over medium heat. Once the butter foams, add flour and stir for 1 minute; try not to let the mixture turn brown. Add milk to the mixture and continue to stir until it starts to bubble. Reduce heat and simmer for 10 minutes. Add pepper, Italian seasoning and parmesan cheese to the sauce. Stir to combine. Cook pasta according to package directions. While pasta is cooking, preheat oven to 350 degrees. During the last minute of the pasta’s cooking, add the chopped broccoli to the water. Allow to simmer for one minute.

Drain the pasta and broccoli. Spritz the bottom and sides of a 9 X 13 oven-proof casserole dish with nonstick cooking spray.

In a large bowl, combine the pasta and broccoli with the chicken and chopped vegetables; cover with the sauce. Place in the baking dish. Sprinkle with the Monterey jack cheese and cover with foil. Bake for 20 minutes; remove foil and continue to bake until cheese is melted.

Mexican chicken and rice casserole

This is a family favorite! This is a family favorite!
Minutes to Prepare: 10
Minutes to Cook: 110
Number of Servings: 12

Nutritional Info

  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 268.9
  • Total Fat: 4.9 g
  • Cholesterol: 79.1 mg
  • Sodium: 547.2 mg
  • Total Carbs: 19.3 g
  • Dietary Fiber: 3.8 g
  • Protein: 34.6 g

1 can fat free cream mushroom soup
1 can fat free cream chicken soup
1 can water
1 can black beans, drained and rinsed
1 can Rotel diced tomatoes with chilies
1 1/2 c rice
1 pkg taco seasoning
cilantro and green onions chopped (optional)
3 pounds frozen boneless,skinless chicken breasts (6 breasts)
1 cup shredded cheddar cheese
See More!sy Garlic Chicken Recipe

13×9 in glass casserole dish with cooking spray
wisk soups, water and taco seasoning in bowl then pour into bottom of dish
sprinkle rice over soups
place chicken breasts FROZEN over soup and rice
pour beans and tomatoes over chicken, cilantro and green onions sprinkled on top.
Cover with foil, bake 350 degrees 1 hour,40 min.
remove foil, sprinkle shredded cheese over to melt.

Lynne’s special Vegan Chili


A filling recipe for a slow cooker A filling recipe for a slow cooker
Number of Servings: 10
Nutritional Info

  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 348.2
  • Total Fat: 3.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 2,408.5 mg
  • Total Carbs: 44.7 g
  • Dietary Fiber: 18.6 g
  • Protein: 56.9 g


4 cans of Hunt’s tomato sauce
1 can of Goya Premium Pinto Beans
1 Vidalia onion cubed
One package of Boca meatless ground crumbles
1 small square of Giradelli 72% cocoa chocolate
2 TBS of chili powder
1 TBS of black pepper
0.5 tsp cinnamon
0.5 tsp nutmeg


In a non stick pan saute the Boca Crumbles and the diced onion until onion in soft. Combine all ingredients in a slow cookerand cook on high for 3 hours, then switch to low until ready to eat.

Makes 10 one cup servings


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