Quarantine Cuisine: 30 Healthy Recipes You Can Easily Make at Home Right Now
Who knew quarantine cooking could be so tasty?
Mom’s casseroles might have been heavy, greasy indulgences (bless her heart), but that doesn’t mean yours have to be.
As you’ll see, you easily transform them into something both delicious and healthy by filling them with veggies, lean meats, and other nutritious goodies.
They’re anything but boring, too.
Sure, you can go with something simple and classic, but this dish can accommodate a huge range of ingredients, flavors, and cooking styles.
It can be extremely diet friendly, too! You won’t have any trouble making these meals fit your macros. 🙂
Enjoy!
Get dinner on the table in an hour, yet spend most of the time on the couch unwinding after a long day at work. That’s the best part of a great one-pot meal.
This one includes a lot of rice, which ups the carbs of course. Whenever you have too much in a casserole, you can always reserve some for another meal like quick fried rice.
671
Calories45 g
Protein59 g
Carbs15 g
Fat6 boneless skinless chicken thighs (about 4 oz. each)
1 1/2 cups brown rice
3 cups chicken stock, boiling hot
2 Tbsp. butter (optional)
Salt and freshly ground black pepper to taste
2 lbs. carrots, sliced
1 bag (12 oz.) frozen peas
Get the RecipeChicken and rice dinners get a bad rap for being boring, but there are endless ways to spice them up for a whole new meal. This recipe uses paprika, cayenne, and thyme to add Cajun flavors to a basic casserole.
It also has half a slice of bacon per serving, creating richer flavor than you’d get from chicken alone, and yet each portion contains just 5 grams of fat.
384
Calories26 g
Protein58 g
Carbs5 g
Fat1 lb. boneless skinless chicken breasts, cut into chunks
4 cups low-sodium chicken broth
2 cups long-grain rice
1 cup frozen peas
1 onion
1 red bell pepper, chopped
1/2 tsp. garlic powder
1/2 tsp. smoked paprika
1/2 tsp. cayenne pepper
1/2 tsp. dried thyme
3 slices bacon
2 tsp. oil
2 Tbsp. tomato paste
Salt and freshly ground black pepper to taste
Fresh parsley (optional garnish)
Get the RecipeCasserole on the grill? Whether you’re headed on a camping trip or preparing for the apocalypse, this is a great cooking method to keep in mind.
Everything for one meal is mixed together and cooked in either a piece of foil or an aluminum pie pan. Leave that on a hot grill, or a grate over an open fire, and you’ll have chicken and rice ready a half hour.
410
Calories33 g
Protein47 g
Carbs5 g
Fat4 boneless skinless chicken thighs (about 4 oz. each), cut into 1/2” chunks
1 can (15 oz.) black beans, drained and rinsed
1 cup converted rice (parboiled rice)
1 cup salsa
2 Tbsp. pickled jalapeno slices, diced
1 Tbsp. tomato paste
1 tsp. chili powder
1/4 tsp. ground turmeric
Salt to taste
2 cups low-sodium chicken broth
2 scallions, thinly sliced
Get the RecipeHow can you make a low-carb chicken and rice casserole? Leave out the rice, and replace it with cauliflower instead. There are a number of ways to make cauliflower have a texture kind of like rice, including grating it by hand.
What’s easiest is to use a food processor or blender, pulsing it until you get small enough pieces. Then you can use cauliflower as a rice substitute in casseroles, side dishes, and soup.
227
Calories28 g
Protein15 g
Carbs7 g
Fat5 cups cauliflower, roughly chopped
1 lb. boneless skinless chicken breasts, pounded to 1/2” thickness
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
3 cups broccoli, roughly chopped
1 cup chopped onion
1 cup chopped celery
1/4 tsp. garlic powder
3/4 cup skim milk
1 cup (about 4 oz.) shredded reduced-fat cheddar
1 Tbsp. whole-wheat flour
2 wedges Laughing Cow light creamy Swiss cheese
Get the RecipeNot only does wild rice offer a blend of textures and, but it also has additional health benefits compared to regular white or brown varieties.
Wild rice boasts higher protein and fiber content, plus 30 times more antioxidants than in processed rice. All those nutrients also lend a nutty flavor that tastes great with mushrooms and chicken.
445
Calories49 g
Protein39 g
Carbs10 g
Fat1 box (6 oz.) long-grain wild rice mix
4 boneless skinless chicken breasts (about 6 oz. each)
8 oz. sliced mushrooms
1 can (10.75 oz.) cream of chicken soup
1 1/4 cups water
1/4 cup crumbled bacon (about 4 slices)
Get the RecipeThere are two versions of this goat cheese casserole, depending on what method you prefer. This one starts with cooked chicken and brown rice for a faster prep time.
It’s perfect for when you have leftovers to use up. Or, keep shredded chicken, spinach, and cooked brown rice in the freezer to have this easy dinner in your back pocket.
470
Calories36 g
Protein33 g
Carbs22 g
Fat2 cups cooked brown rice
1 lb. boneless skinless chicken breasts, cut into bite-sized pieces
Salt and freshly ground black pepper to taste
10 oz. fresh spinach
1/4 cup butter
1/4 cup diced onion
1/3 cup white rice flour
2 cups milk
1 cup (about 4 oz.) shredded or shaved Parmesan
1 can (15 oz.) diced tomatoes, drained
1/2 cup packed fresh basil, chopped
4 oz. goat cheese
Get the RecipeThis dinner is easy to make, yet is an upgrade from a standard chicken casserole. Rather than cracking open a can of soup, this recipe uses real mushrooms for fresh flavor.
But luckily that doesn’t mean you’ll need extra time. Instead of just sautéing onions in the skillet before assembling the casserole, add mushrooms to the pan too, and cook until tender. A half hour after starting, you’ll be ready to dig in.
402
Calories23 g
Protein55 g
Carbs10 g
Fat1 Tbsp. extra-virgin olive oil
5 green onions, sliced
1 package (14 oz.) fresh mushrooms
2 cups boneless skinless chicken breasts, cooked and cubed
3 Tbsp. all-purpose flour
1 1/2 cups milk
2 1/2 cups cooked brown rice
1 small container (5.3 oz.) nonfat plain Greek yogurt
1/4 cup light mayonnaise
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
3/4 cup (about 3 oz.) shredded cheddar
Get the RecipeFor a low-fat way to prepare chicken thighs, try this quick vegetable and rice casserole. As the chicken cooks in a pan for about 15 minutes, slice up all the veggies.
They’ll get cooked for just a few minutes to bring out the fresh flavors, and then everything goes into a casserole dish to finish in the oven.
569
Calories42 g
Protein65 g
Carbs15 g
Fat3 lbs. boneless skinless chicken thighs (or chicken breasts)
2 Tbsp. extra-virgin olive oil
4 carrots, chopped
1 small yellow onion, sliced
1/2 red bell pepper, sliced
2 cups frozen peas
2 cloves garlic, minced
Salt and freshly ground black pepper to taste
2 Tbsp. butter
3 cups long-grain brown rice
3 cans (14.5 oz.) low-sodium chicken broth
Get the RecipeHow can you make risotto without standing at the stove and stirring?
This lemon risotto casserole uses Arborio rice, a special short-grain variety that makes any dish creamy because of the high starch content. That allows it to break down more and absorb a lot of liquid, while still retaining a firmer texture than long-grain rice.
499
Calories27 g
Protein46 g
Carbs18 g
Fat4 bone-in, skin-on chicken thighs (about 5 oz. each), excess skin and fat trimmed
2 cloves garlic, sliced
2 bunches (about 16) scallions, root trimmed off, dark green tops removed
1 cup Arborio rice
1 cup dry white wine
1 small lemon, thinly sliced
2 cups low-sodium chicken broth
Fresh thyme or rosemary
1/4 cup (about 1 oz.) grated Parmesan, for serving
Get the RecipeThis has all the flavor you want in a comforting broccoli and cheddar casserole, only with a fraction of the fat.
And that’s just because of using skim milk and low-fat sour cream in place of canned soup. For an even leaner casserole, use reduced-fat shredded cheese.
372
Calories30 g
Protein45 g
Carbs8 g
Fat2 cups long-grain brown rice
4 cups chicken broth
1 large head broccoli (about 4 cups florets)
2 green onions, hopped
1 tsp. extra-virgin olive oil
1 lb. boneless skinless chicken breasts, chopped into bite-sized pieces
Salt, pepper, and garlic powder to taste
5 tsp. all-purpose flour
2 cups skim milk, divided
1/3 cup light sour cream
2 cups (about 8 oz.) shredded cheddar, divided
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1/4 tsp. garlic powder
Get the RecipeThis hearty casserole makes a great weeknight meal throughout the fall and winter. And this is one that you can prep ahead of time – browning the chicken and veggies – and freeze for later.
Then just defrost by moving it from the freezer to the fridge in the morning, and when it’s almost dinnertime, dump everything into a baking dish to have dinner finishing in the oven in just a half hour.
399
Calories25 g
Protein42 g
Carbs16 g
Fat1 cup wild rice blend
4 Tbsp. extra-virgin olive oil, divided
1 1/4 lbs. boneless skinless chicken thighs, cut into bite-sized pieces
1 medium yellow onion, diced
1 small butternut squash (about 1 1/2 lbs.), peeled and cut into 1/2” pieces
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1 Tbsp. chopped fresh thyme (plus more for garnish)
3/4 cup dried cranberries
1/2 cup (about 2 oz.) grated Parmesan, divided
Get the RecipeThis creamy chicken and rice casserole doesn’t rely on canned soup. Instead, half the casserole ingredients get blended together to make a cauliflower sauce for the chicken and rice to bake in.
That makes for a healthy and delicious dinner, especially with crispy bran cereal on top. If you can’t find All-Bran Buds, though, simply substitute whole-wheat panko instead.
439
Calories30 g
Protein60 g
Carbs10 g
FatCasserole:
1 1/2 cups brown Jasmine rice
2 boneless skinless chicken breasts (about 6 oz. each)
1 lb. broccoli florets
3 Tbsp. butter, divided
3/4 cup All-Bran Buds cereal
3/4 cup (about 3 oz.) shredded cheddar
Cauliflower Sauce:
1 lb. cauliflower florets
1 large onion, sliced
3 cloves garlic, sliced
5 cups vegetable broth
3/4 cup milk
1/2 tsp. salt
Freshly ground black pepper to taste
Pinch of chili powder
Get the RecipeFor a different take on baked chicken and rice, make a casserole using brown rice pasta.
It’s made from just one ingredient, brown rice flour, so you’ll get the same nutrition with a different texture. Choose from spiral pasta, spaghetti noodles, elbow macaroni, and more.
698
Calories47 g
Protein41 g
Carbs40 g
Fat2 1/2 cups brown rice pasta
2 Tbsp. ghee
1 1/2 lbs. boneless skinless chicken breasts, cut into strips
2 cups broccoli
8 Tbsp. butter
1 cup kefir
Salt and freshly ground black pepper to taste
2 cups (about 8 oz.) grated pecorino cheese
1 tsp. garlic powder
1/2 tsp. dried basil
1 cup (about 4 oz.) shredded semisoft goat cheese
Get the RecipeHere’s one for the spicy food lovers. To make a low-fat version of this Caribbean jerk chicken, use light coconut milk and chicken breasts instead of thighs.
Either way, you’ll end up with a flavorful chicken and rice dinner that has healthy macros that can be adjusted to fit your personal meal plan.
788
Calories37 g
Protein65 g
Carbs43 g
FatCaribbean Rice:
2 Tbsp. canola oil
2 cloves garlic, minced
1/2 medium onion, diced
1 1/2 tsp. creole spice
2 small bay leaves
2 cups long-grain rice
1 sprig fresh thyme (or 1 tsp. dried thyme)
1 can (13.5 oz.) coconut milk
1 can (15.5 oz.) red kidney beans, drained and rinsed
1 tsp. ground white pepper
Salt and freshly ground black pepper to taste
2 1/2 cups chicken broth (or water)
1 tsp. chicken bouillon (optional)
1 scotch bonnet pepper (optional for heat)
1 tsp. paprika (optional)
Jerk Chicken Thighs:
3 lbs. bone-in, skin-on chicken thighs (about 6)
1 1/2 tsp. salt
2 Tbsp. jerk seasoning
Get the RecipeThis healthy buffalo chicken definitely qualifies as comfort food with creamy ranch dressing, hot sauce, and melted mozzarella.
Yet it’s cooked with Brussels sprouts and rice in the same pan, so the result is a well-balanced meal that delivers big on flavor and nutritional value. The best part? This dinner takes just six ingredients to make.
420
Calories33 g
Protein45 g
Carbs13 g
Fat3/4 cup Greek yogurt ranch dressing (or plain Greek yogurt)
4 cups cooked brown rice
1 1/2 lbs. shaved Brussels sprouts
1/2 bottle (6 oz.) Frank’s red hot buffalo sauce
1 lb. boneless skinless chicken breasts, cubed
1 1/2 cups (about 6 oz.) part-skim mozzarella
Get the RecipeArroz con pollo, which just means chicken and rice in Spanish, is cooked countless ways across Latin America. This version, essentially a chicken and yellow rice casserole, comes from The Cuban Table: A Celebration of Food, Flavors and History by Ana Sofia Pelaez.
It’s a time-honored family recipe that uses asparagus, peas, and two kinds of alcohol – white wine and pilsner – for flavor you’ll crave.
703
Calories30 g
Protein76 g
Carbs28 g
Fat1/2 cup extra-virgin olive oil
1 medium green bell pepper, stemmed, cored, and sliced into rounds
3 lbs. bone-in, skin-on chicken thighs and drumsticks
1 cup dry white wine
4 cups water
1 bottle (12 oz.) pilsner-style beer, divided
1/2 lb. asparagus, rinsed and trimmed
1 medium yellow onion, grated
1 cup jarred pimientos, drained and sliced
1 cup fresh or frozen peas
1/4 cup tomato paste
3 cloves garlic, minced and mashed
1 Tbsp. salt
1 cube chicken bouillon
3/4 tsp. achiote powder
1/2 tsp. dried oregano
1/2 tsp. freshly ground nutmeg
3 1/2 cups short-grain rice, rinsed
Get the RecipeIf you like Mexican rice and chicken casserole, then try this version of arroz con pollo from Ecuador. It has similar ingredients like tomatoes, cumin, and – if you can find it – achiote powder.
The real difference in a South American meal is the optional extras like fried plantains and aji criollo, an Ecuadorian hot sauce made from cilantro and garlic.
484
Calories27 g
Protein49 g
Carbs19 g
Fat3 lbs. bone-in chicken, assorted pieces
1 Tbsp. achiote powder (aka annatto powder)
1 Tbsp. ground cumin
1/2 Tbsp. ground coriander
10 cloves garlic, crushed
2 Tbsp. oil (or butter)
1 white onion, diced
2 stalks celery, finely diced
4 Roma tomatoes, peeled and diced
1 bell pepper, diced
1 cup beer (or white wine)
1 1/2 cup chicken broth (or water)
2 cups rice
2 medium carrots, diced
1 cup fresh or frozen peas
3 Tbsp. finely chopped fresh cilantro
Salt and freshly ground black pepper to taste
Get the RecipeThis chicken casserole has two side dishes mixed right in. Even though sweet potatoes and rice are both starchy, each serving of this casserole contains almost as much protein as carbs. That’s because it’s loaded with chicken and topped with shredded cheddar cheese.
543
Calories43 g
Protein55 g
Carbs17 g
Fat2 lbs. boneless skinless chicken thighs, cut into pieces
Salt and freshly ground black pepper to taste
3 Tbsp. extra-virgin olive oil
2 medium sweet potatoes (about 3 cups), peeled and cut into 1/2” pieces
1 medium onion, chopped
1 cup long-grain rice
4 cups water
2 cups (about 8 oz.) shredded cheddar
1/2 cup panko bread crumbs
Get the RecipeFor an easy way to feed a family, cook rice while roasting a whole chicken in the same pan. It’s not as simple as putting it all in big pot and walking away, but all the steps require no more than beginner-level cooking skills.
Rub down the chicken with a seasoning blend first, and then sear it. Move it out of the pot to cook the onions and brown the rice, and then you can just combine everything and allow the oven to do the rest.
680
Calories41 g
Protein50 g
Carbs34 g
Fat3 1/2 lbs. whole fryer chicken
Garlic salt to taste
4 Tbsp. extra-virgin olive oil
2 cups jasmine rice
1/2 onion, chopped
1 lemon, halved
4 cups chicken broth
1 tsp. salt
Freshly ground black pepper to taste
Get the RecipeWhen you keep a stash of cooked shredded chicken in your freezer, any number of easy protein dinners are within reach like tacos, pasta, and casserole.
Thanks to that, this healthy dinner comes together in under an hour. Use a canned soup for convenience, or make this cream of chicken soup recipe in advance for quick homemade casseroles with little-to-no prep work.
361
Calories31 g
Protein33 g
Carbs11 g
FatCasserole:
1 Tbsp. butter
1/2 medium onion, diced
4 stalks celery, sliced
1 clove garlic, minced
4 boneless skinless chicken breasts (about 6 oz. each), cooked and shredded
1 recipe homemade cream of chicken soup (below)
3 cups chicken stock
1 cup long-grain white rice
1/2 tsp. salt
1/2 tsp. freshly ground pepper
Cream of Chicken Soup:
3 Tbsp. butter
1/4 cup all-purpose flour, divided
3 cups chicken stock
1 cup whole milk
1/2 tsp. salt
1/2 tsp. freshly ground pepper
1/4 tsp. onion powder (optional)
1/4 tsp. garlic powder (optional)
Get the RecipeWho knew quarantine cooking could be so tasty?
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
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That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $299.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
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