Beverage

Pumpkin Banana Smoothie

Kelley Simmons
September 08, 2014
16

Heart healthy fiber packed Pumpkin Banana Smoothie made with Greek yogurt, milk, and pumpkin puree! Perfect way to start your day.

2 tablespoons canned pure pumpkin
5 tablespoons milk
2 tablespoons plain Greek yogurt
½ teaspoon honey
1 banana, frozen
? teaspoon cinnamon
pinch of nutmeg
¼ cup ice
Add all of the ingredients together in a blender. Pulse for about 30 seconds and stir the ingredients making sure to scrape the sides. Pulse for another 30-60 seconds or until blended.
See the full directions on my site
Nutritions

Calories
436

Sodium
264mg
11% DV

Fat
13g
20% DV

Protein
15g
30% DV

Carbs
68g
23% DV

Fiber
9g
39% DV
Low-Sodium High-Fiber

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Chicken and Broccoli Casserole with Rice

69

Comfort food at its best! The ultimate Cheesy Chicken and Broccoli Casserole with Rice is made from scratch with simple, wholesome ingredients. The flavorful rice, vegetables, and chicken come together in a creamy sauce with a buttery Ritz cracker topping. Add a salad and corn muffins or biscuits for a hearty, family-friendly dinner any night of the week!

3/4 c salted butter
1 onion
4 cloves garlic
1/2 c all purpose flour
3 c low sodium chicken broth
12 oz cream cheese
2 t fresh thyme
1 t fresh rosemary
1 T Dijon mustard
1 1/2 t kosher salt
1/2 t black pepper
4 c cooked shredded chicken
4 c cooked long grain white rice
4 c frozen baby broccoli florets
2 c coarsely crushed Ritz crackers ( mixed with 2 T melted butter )
10
  • Preheat oven to 350° F . Grease a 9 x 13-inch baking dish; set aside.
  • In a large Dutch oven, melt butter over medium heat. Add onion and garlic; cook, stirring occasionally, until onion is...
    See the full directions on my site
Nutritions

Calories
1348

Sodium
1443mg
60% DV

Fat
59g
91% DV

Protein
56g
113% DV

Carbs
141g
48% DV

Fiber
7g
31% DV