This high-protein chicken casserole clocks in right around 400 calories to help you end your day feeling satisfied—not starved or overly full.

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Andrea Mathis, M.A., RDN, LD
EatingWell.com, September 2021

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Credit: Andrea Mathis

Recipe Summary test

active:
20 mins
total:
45 mins
Servings:
4
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Our series, Hormones & Our Health: How What You Eat May Affect How They Work, explores the vast role hormones play in the body and the diet and lifestyle factors that help them function as they should.

This high-protein Cheesy Spinach & Artichoke Casserole with Chicken & Cauliflower Rice clocks in right around 400 calories to help you end your day feeling satisfied—not starved or overly full. Leptin is the hormone that signals fullness and tells your body to stop eating, and protein, be it chicken or beans, helps increase leptin sensitivity, or how effective your body is at picking up on those fullness cues.

The cauliflower rice, spinach and artichoke hearts provide fiber and help to keep this dinner on the lighter side, while still filling. This combination of protein and veggies is especially helpful when it comes to losing weight or simply maintaining a healthy weight. You won't feel deprived with a dinner like this! Plus, a little cheese goes a long way to help make this a comforting, cozy meal.

Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 375°F. Lightly coat a 9-by-13-inch baking dish with cooking spray.

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  • Heat oil in a large pot over medium heat. Add chicken, sprinkle with salt and pepper and cook, stirring, until opaque on all sides, about 4 minutes. Add garlic and cook, stirring, for 1 minute. Add artichoke hearts and broth; cook, stirring, until the liquid is reduced and the chicken is cooked through, 3 to 4 minutes. Remove from heat and stir in cauliflower rice, spinach, yogurt and 1/2 cup mozzarella.

  • Transfer the mixture to the prepared baking dish and sprinkle the remaining 1/2 cup mozzarella over the top. Bake until the cheese is melted and starting to brown in spots, 20 to 25 minutes. Let rest for at least 5 minutes before serving.

Nutrition Facts

396 calories; fat 14g; cholesterol 109mg; sodium 767mg; carbohydrates 19g; dietary fiber 6g; protein 47g; sugars 6g; niacin equivalents 11mg; saturated fat 5g; vitamin a iu 3535IU; potassium 577mg.
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