Estimated nutrition per meal: 340 calories | Protein 50 g | Carbs 14 g | Fat 11 g | Fiber 3 g
Ingredients
2 raw chicken breasts, about 1 lb total
1 cup 2% cottage cheese
1 cup egg whites or liquid egg substitute
4 slices pepper jack cheese, or about 1/2 cup shredded
2 cups raw chopped baby spinach, loosely filled
1/2 cup raw diced onion
4 cups raw broccoli, chopped small
1 teaspoon garlic powder
1 teaspoon Italian seasoning
Black pepper to taste
Cooking spray
Directions
Heat oven to 400 F. Lightly spray and season chicken. Bake about 20-25 minutes, longer if thick, until each breast reaches 165 F. Rest 5 minutes, dice, and reduce oven to 375 F.
Lightly steam broccoli until just tender and drain well. Cook onion until softened; add spinach and wilt. Cook off excess liquid.
Whisk cottage cheese, liquid eggs, and remaining seasonings. Fold in chicken and vegetables.
Spread into a lightly greased 9 by 13 inch dish. Arrange pepper jack on top. Bake about 30-40 minutes until set and the center reaches 165 F.
Rest 10 minutes. Divide into four portions.
Kitchen notes
Measure vegetables raw. Drain broccoli well. Nutrition assumes 1 lb raw chicken total, 2% cottage cheese, egg whites, and four 80-calorie cheese slices. Rice, potatoes, and cooking spray are excluded.
Refrigerate within 2 hours. Keep 3-4 days; freeze later-week meals. Reheat to 165 F.