Preparation Time: 20 minutes Cooking Time: 1 hour Total Time: 1 hour 20 minutes Servings: 8

Ingredients:

• 3 cups cooked and shredded chicken
• 2 cups cooked white rice
• 1 (10.75 oz) can cream of chicken soup
• 1 (10.75 oz) can cream of mushroom soup
• 1 (8 oz) package cream cheese, softened
• 1 cup chicken broth
• 1/2 cup butter, melted
• 1 cup shredded cheddar cheese
• 1 cup crushed cornflakes

Instructions for Mamaw’s Chicken and Rice Casserole recipe :

1. Preheat your oven to 350°F (180°C).
2. In a large mixing bowl, combine the cooked and shredded chicken, cooked rice, soups, and cream cheese. Stir until well combined.
3. Spread the mixture into a 9×13-inch baking dish.
4. In a separate small mixing bowl, combine the chicken broth and melted butter. Pour the mixture over the top of the casserole.
5. Sprinkle the cheddar cheese and crushed cornflakes over the top of the casserole.
6. Cover the dish with aluminum foil and bake for 45 minutes.
7. Remove the foil and continue baking for an additional 15 minutes, or until the top is golden brown and the casserole is heated through.

To dress it up and make it beautiful, you could try garnishing the casserole with fresh herbs like parsley or chives, or adding a sprinkle of paprika or cayenne pepper for a little bit of extra flavor and color.

Nutrition per serving (based on 8 servings):

• Calories: 548
• Fat: 36g
• Carbs: 34g
• Protein: 27g

The post Mamaw’s Chicken and Rice Casserole recipe appeared first on 7ganj - Fitness , Health and Nutritions.

Ingredients:

• 4 chicken breasts
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon paprika

Preparation time: 5 minutes Cooking time: 25-30 minutes Total time: 30-35 minutes Servings: 4

Instructions for Simple Baked Chicken Breasts recipe:

1. Preheat your oven to 375°F (190°C).
2. Line a baking dish with parchment paper or lightly grease it.
3. Place the chicken breasts in the dish and brush them with olive oil.
4. Sprinkle the salt, pepper, and paprika over the chicken breasts.
5. Bake the chicken for 25-30 minutes, or until the internal temperature reaches 165°F (74°C).
6. Once the chicken is cooked, remove it from the oven and let it rest for a few minutes before serving.

To dress the dish and make it more visually appealing, you can try garnishing it with fresh herbs such as parsley or basil, or adding a sprinkle of lemon juice over the top.

Nutrition per serving (4 ounces or 113 grams):

• Calories: 200
• Fat: 7 grams
• Carbohydrates: 0 grams
• Protein: 31 grams

I hope you enjoy this recipe! Let me know if you have any questions.

The post Simple Baked Chicken Breasts recipe appeared first on 7ganj - Fitness , Health and Nutritions.

Preparation time: 10 minutes Cooking time: 1 hour Total time: 1 hour 10 minutes Servings: 6

Ingredients:

• 1 (3-4 pound) whole chicken
• 2 tablespoons olive oil
• 1 tablespoon salt
• 1 teaspoon black pepper
• 1 lemon, quartered
• 1 head garlic, halved crosswise
• 2 sprigs rosemary
• 2 sprigs thyme

Instructions for juicy roasted chicken recipe :

1. Preheat your oven to 425 degrees F (220 degrees C).
2. Pat the chicken dry with paper towels. Rub the chicken all over with olive oil and sprinkle with salt and pepper.
3. Place the lemon, garlic, rosemary, and thyme inside the chicken cavity.
4. Place the chicken in a roasting pan, breast side up.
5. Roast the chicken for 1 hour, or until the internal temperature reaches 165 degrees F (74 degrees C) when measured with a meat thermometer.
6. Remove the chicken from the oven and let it rest for 10 minutes before carving.

To dress the chicken and make it look beautiful, you can try one of the following options:

• Garnish the carved chicken with fresh herbs such as parsley, basil, or chives.
• Place the carved chicken on a bed of colorful vegetables, such as roasted bell peppers or cherry tomatoes.
• Surround the chicken with slices of lemon or orange for a bright and citrusy presentation.

Nutrition per serving (based on 6 servings):

• Calories: 240
• Fat: 14 g
• Carbohydrates: 4 g
• Protein: 28 g

I hope you enjoy this recipe! Let me know if you have any questions or need further guidance.

The post juicy roasted chicken recipe appeared first on 7ganj - Fitness , Health and Nutritions.

Ingredients of Quiche:

• 1 store-bought pie crust or homemade pie crust
• 3 large eggs
• 1 cup milk
• 1 cup grated cheese (such as cheddar or mozzarella)
• 1 cup diced vegetables (such as bell peppers, onions, mushrooms, or spinach)
• Salt and pepper, to taste

Instructions on how to cook Quiche:

1. Preheat the oven to 350°F (180°C).
2. Press the pie crust into a 9-inch pie dish, crimping the edges if desired.
3. In a medium bowl, beat the eggs and milk together. Stir in the cheese and vegetables. Season with salt and pepper.
4. Pour the egg mixture into the pie crust and smooth the top.
5. Bake the quiche for 30-35 minutes or until the edges are golden brown and the center is set.
6. Let the quiche cool for a few minutes before slicing and serving.

This recipe should take about 45 minutes in total, including the baking time. 

Nutrition of this food:

As for nutrition, one serving of this quiche (half of the pie) will have approximately:

• 350 calories
• 22 grams of protein
• 23 grams of fat
• 20 grams of carbohydrates
• 2 grams of fiber

You can serve the quiche as is or dress it up with a salad or some fruit. You could also serve it with a dollop of sour cream or a sprinkle of fresh herbs. Enjoy!

The post How to cook a high protein healthy Quiche? Including Ingredients, Instructions, and Nutrition appeared first on 7ganj - Fitness , Health and Nutritions.