Okay, so I’ve been trying to eat a little healthier lately, and I stumbled upon this idea for a “roosters broccoli and squash casserole.” I’m not the best cook, but I figured, how hard could it be? Plus, I wanted to know roughly how many calories I’d be eating.
First, I grabbed my phone and did a quick search for some recipes. I found a few, but they were all, like, super complicated. Too many ingredients! I just wanted something simple. So, I decided to just wing it, using what I had in the fridge and pantry.
My Improvised Casserole Creation
I started by chopping up some pre-cooked chicken breast – leftovers from last night’s dinner, score! Then, I steamed some broccoli florets and some cubed butternut squash until they were tender-crisp. I’m not a fan of mushy veggies.
Next, I greased a baking dish with a little bit of olive oil. Just a tiny bit, I didn’t want it to be swimming in oil.
Then, I layered everything in the dish: chicken first, then the broccoli and squash. I mixed it up a little, so it wasn’t just, you know, separate piles of food.
After layering, I added a little bit of milk and cheese.
For the topping, I just crushed up some whole wheat crackers. I didn’t have any breadcrumbs, and I figured this would work just fine. It did!
Finally, I popped the whole thing in the oven at, like, 375 degrees Fahrenheit (I think…my oven’s a little wonky) for about 20 minutes, until it was bubbly and the crackers were golden brown.
Calorie Counting Guesswork
Now, for the calorie part. This is where it gets tricky, because I didn’t measure anything precisely. I’m more of an “eyeball it” kind of * by entering all the ingredients in a APP, I can get the approximate calories.
- Chicken breast: Maybe about 300 calories, since it was a decent-sized portion.
- Brocolli : Maybe about 50 calories.
- Butternut squash: Probably around 100 calories.
- Cheese:Maybe 200 calories.
- Whole wheat crackers: Let’s say 150 calories.
- Olive oil: I used, like, a teaspoon, so maybe 40 calories.
- Milk:Maybe 50 calories.
So, adding it all up, I’m guessing the whole casserole was around 890 calories. I ate about half of it, so my portion was probably around 445 calories. Not bad, right?
It actually turned out pretty tasty! And I felt good about eating something relatively healthy, even if my calorie counting was a bit…rough. I’ll definitely make this again, maybe next time I’ll actually measure things out properly!
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