18 Gluten-Free Comfort Food Recipes for Sweater Weather

1. Smoky White Bean and Sweet Potato Rice Casserole

Servings: 4   Prep: 20 minutes   Cook: 60 minutes

Ingredients

• 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 2 medium sweet potatoes, cut into 1/2-inch cubes
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon smoked paprika and 1 teaspoon ground cumin
• 3 cups cooked brown rice
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup gluten-free unsalted broth
• 1/2 cup plain nonfat Greek yogurt
• 1/2 cup shredded part-skim mozzarella
• 2 tablespoons lime juice

Instructions

1. Heat the oven to 400°F. Set out a 9-by-13-inch baking dish. This casserole uses cooked rice and, if listed, cooked lentils.
2. Heat the olive oil in a deep skillet. Cook the onion for 5 minutes, then add the garlic. For chicken or turkey, add the poultry and cook for 8 to 10 minutes, breaking up ground turkey, until it reaches 165°F. Transfer to a clean plate.
3. Add the vegetables, seasonings, tomatoes with their juices, and broth. Cover and simmer for 15 to 20 minutes, until the vegetables are tender. Stir in the cooked poultry or beans or lentils.
4. Remove the skillet from the heat. Fold in the cooked rice and yogurt. Spread in the baking dish and sprinkle the mozzarella evenly over the top.
5. Bake for 20 to 25 minutes, until the center reaches 165°F and the edges bubble. Rest for 5 minutes, then add the finishing ingredient and divide into four generous portions.

Budget and prep tip: A small cheese topping gives the casserole familiar comfort-food flavor. Freeze cooled portions before they are forgotten; reheat with a spoonful of water if needed.

2. Thyme White Bean and Butternut Squash Stew

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Ingredients

• 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 4 cups peeled butternut squash, cut into 1/2-inch cubes
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon dried thyme and 1/4 teaspoon black pepper
• 2 cups gluten-free unsalted chicken or vegetable broth
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1 tablespoon apple cider vinegar

Instructions

1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

3. Curried White Bean and Cabbage and Carrot Rice Skillet

Servings: 4   Prep: 15 minutes   Cook: 40 minutes

Ingredients

• 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 4 cups thinly sliced cabbage and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 teaspoons gluten-free salt-free curry powder
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup gluten-free unsalted broth
• 3 cups cooked brown rice
• 2 tablespoons lemon juice

Instructions

1. Heat the olive oil in a large deep skillet over medium heat. Cook the onion for 5 minutes, then stir in the garlic for 30 seconds.
2. If using chicken or ground turkey, add it now. Cook for 8 to 10 minutes, stirring and breaking up ground meat, until the poultry reaches 165°F. Transfer it to a clean plate.
3. Add the vegetables, spices, tomatoes with their juices, and broth to the skillet. Cover and simmer for 15 to 20 minutes, stirring occasionally, until the firm vegetables are tender. If using pumpkin puree, stir it thoroughly into the liquid.
4. Add cooked poultry, or the listed canned beans or cooked lentils, and the cooked rice. Cover and cook for 5 to 8 minutes, stirring once, until hot throughout. If the rice or protein was refrigerated, bring the finished mixture to 165°F.
5. Stir in the finishing ingredient and divide among four bowls. Add a splash of broth if the rice mixture becomes too dry.

Budget and prep tip: This recipe starts with cooked rice, not dry rice. Cook the rice ahead according to the package directions and cool it promptly if you are saving it for later.

4. Sage White Bean and Mushroom and Carrot Rice Casserole

Servings: 4   Prep: 20 minutes   Cook: 60 minutes

Ingredients

• 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 8 ounces mushrooms, sliced, and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon dried rubbed sage and 1/4 teaspoon black pepper
• 3 cups cooked brown rice
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup gluten-free unsalted broth
• 1/2 cup plain nonfat Greek yogurt
• 1/2 cup shredded part-skim mozzarella
• 2 tablespoons lemon juice

Instructions

1. Heat the oven to 400°F. Set out a 9-by-13-inch baking dish. This casserole uses cooked rice and, if listed, cooked lentils.
2. Heat the olive oil in a deep skillet. Cook the onion for 5 minutes, then add the garlic. For chicken or turkey, add the poultry and cook for 8 to 10 minutes, breaking up ground turkey, until it reaches 165°F. Transfer to a clean plate.
3. Add the vegetables, seasonings, tomatoes with their juices, and broth. Cover and simmer for 15 to 20 minutes, until the vegetables are tender. Stir in the cooked poultry or beans or lentils.
4. Remove the skillet from the heat. Fold in the cooked rice and yogurt. Spread in the baking dish and sprinkle the mozzarella evenly over the top.
5. Bake for 20 to 25 minutes, until the center reaches 165°F and the edges bubble. Rest for 5 minutes, then add the finishing ingredient and divide into four generous portions.

Budget and prep tip: A small cheese topping gives the casserole familiar comfort-food flavor. Freeze cooled portions before they are forgotten; reheat with a spoonful of water if needed.

5. Chili-Spiced White Bean and Pumpkin Stew

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Ingredients

• 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 1 1/2 cups plain canned pumpkin puree and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 teaspoons gluten-free salt-free chili powder and 1 teaspoon ground cumin
• 2 cups gluten-free unsalted chicken or vegetable broth
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 2 tablespoons lime juice

Instructions

1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

6. Ginger-Spiced White Bean and Apple and Carrot Rice Skillet

Servings: 4   Prep: 15 minutes   Cook: 40 minutes

Ingredients

• 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 2 firm apples, diced, and 3 carrots, thinly sliced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon ground ginger, 1/2 teaspoon ground cumin, and 1/4 teaspoon ground cinnamon
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup gluten-free unsalted broth
• 3 cups cooked brown rice
• 2 tablespoons lemon juice

Instructions

1. Heat the olive oil in a large deep skillet over medium heat. Cook the onion for 5 minutes, then stir in the garlic for 30 seconds.
2. If using chicken or ground turkey, add it now. Cook for 8 to 10 minutes, stirring and breaking up ground meat, until the poultry reaches 165°F. Transfer it to a clean plate.
3. Add the vegetables, spices, tomatoes with their juices, and broth to the skillet. Cover and simmer for 15 to 20 minutes, stirring occasionally, until the firm vegetables are tender. If using pumpkin puree, stir it thoroughly into the liquid.
4. Add cooked poultry, or the listed canned beans or cooked lentils, and the cooked rice. Cover and cook for 5 to 8 minutes, stirring once, until hot throughout. If the rice or protein was refrigerated, bring the finished mixture to 165°F.
5. Stir in the finishing ingredient and divide among four bowls. Add a splash of broth if the rice mixture becomes too dry.

Budget and prep tip: This recipe starts with cooked rice, not dry rice. Cook the rice ahead according to the package directions and cool it promptly if you are saving it for later.

7. Garlic-Herb White Bean and Cauliflower Rice Casserole

Servings: 4   Prep: 20 minutes   Cook: 60 minutes

Ingredients

• 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 4 cups small cauliflower florets and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon dried oregano, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
• 3 cups cooked brown rice
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup gluten-free unsalted broth
• 1/2 cup plain nonfat Greek yogurt
• 1/2 cup shredded part-skim mozzarella
• 2 tablespoons chopped parsley

Instructions

1. Heat the oven to 400°F. Set out a 9-by-13-inch baking dish. This casserole uses cooked rice and, if listed, cooked lentils.
2. Heat the olive oil in a deep skillet. Cook the onion for 5 minutes, then add the garlic. For chicken or turkey, add the poultry and cook for 8 to 10 minutes, breaking up ground turkey, until it reaches 165°F. Transfer to a clean plate.
3. Add the vegetables, seasonings, tomatoes with their juices, and broth. Cover and simmer for 15 to 20 minutes, until the vegetables are tender. Stir in the cooked poultry or beans or lentils.
4. Remove the skillet from the heat. Fold in the cooked rice and yogurt. Spread in the baking dish and sprinkle the mozzarella evenly over the top.
5. Bake for 20 to 25 minutes, until the center reaches 165°F and the edges bubble. Rest for 5 minutes, then add the finishing ingredient and divide into four generous portions.

Budget and prep tip: A small cheese topping gives the casserole familiar comfort-food flavor. Freeze cooled portions before they are forgotten; reheat with a spoonful of water if needed.

8. Rosemary White Bean and Potato and Celery Stew

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Ingredients

• 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 1 pound potatoes, cut into 1/2-inch cubes, and 2 celery stalks, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon dried rosemary, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
• 2 cups gluten-free unsalted chicken or vegetable broth
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 2 tablespoons lemon juice

Instructions

1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

9. Smoky White Bean and Spinach and Carrot Rice Skillet

Servings: 4   Prep: 15 minutes   Cook: 40 minutes

Ingredients

• 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry, and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon smoked paprika and 1 teaspoon ground cumin
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup gluten-free unsalted broth
• 3 cups cooked brown rice
• 2 tablespoons lime juice

Instructions

1. Heat the olive oil in a large deep skillet over medium heat. Cook the onion for 5 minutes, then stir in the garlic for 30 seconds.
2. If using chicken or ground turkey, add it now. Cook for 8 to 10 minutes, stirring and breaking up ground meat, until the poultry reaches 165°F. Transfer it to a clean plate.
3. Add the vegetables, spices, tomatoes with their juices, and broth to the skillet. Cover and simmer for 15 to 20 minutes, stirring occasionally, until the firm vegetables are tender. If using pumpkin puree, stir it thoroughly into the liquid.
4. Add cooked poultry, or the listed canned beans or cooked lentils, and the cooked rice. Cover and cook for 5 to 8 minutes, stirring once, until hot throughout. If the rice or protein was refrigerated, bring the finished mixture to 165°F.
5. Stir in the finishing ingredient and divide among four bowls. Add a splash of broth if the rice mixture becomes too dry.

Budget and prep tip: This recipe starts with cooked rice, not dry rice. Cook the rice ahead according to the package directions and cool it promptly if you are saving it for later.

10. Thyme White Bean and Green Bean and Carrot Rice Casserole

Servings: 4   Prep: 20 minutes   Cook: 60 minutes

Ingredients

• 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 3 cups frozen cut green beans and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon dried thyme and 1/4 teaspoon black pepper
• 3 cups cooked brown rice
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup gluten-free unsalted broth
• 1/2 cup plain nonfat Greek yogurt
• 1/2 cup shredded part-skim mozzarella
• 1 tablespoon apple cider vinegar

Instructions

1. Heat the oven to 400°F. Set out a 9-by-13-inch baking dish. This casserole uses cooked rice and, if listed, cooked lentils.
2. Heat the olive oil in a deep skillet. Cook the onion for 5 minutes, then add the garlic. For chicken or turkey, add the poultry and cook for 8 to 10 minutes, breaking up ground turkey, until it reaches 165°F. Transfer to a clean plate.
3. Add the vegetables, seasonings, tomatoes with their juices, and broth. Cover and simmer for 15 to 20 minutes, until the vegetables are tender. Stir in the cooked poultry or beans or lentils.
4. Remove the skillet from the heat. Fold in the cooked rice and yogurt. Spread in the baking dish and sprinkle the mozzarella evenly over the top.
5. Bake for 20 to 25 minutes, until the center reaches 165°F and the edges bubble. Rest for 5 minutes, then add the finishing ingredient and divide into four generous portions.

Budget and prep tip: A small cheese topping gives the casserole familiar comfort-food flavor. Freeze cooled portions before they are forgotten; reheat with a spoonful of water if needed.

11. Curried Chicken and Sweet Potato Rice Skillet

Servings: 4   Prep: 15 minutes   Cook: 40 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

• 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
• 2 medium sweet potatoes, cut into 1/2-inch cubes
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 teaspoons gluten-free salt-free curry powder
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup gluten-free unsalted broth
• 3 cups cooked brown rice
• 2 tablespoons lemon juice

Instructions

1. Heat the olive oil in a large deep skillet over medium heat. Cook the onion for 5 minutes, then stir in the garlic for 30 seconds.
2. If using chicken or ground turkey, add it now. Cook for 8 to 10 minutes, stirring and breaking up ground meat, until the poultry reaches 165°F. Transfer it to a clean plate.
3. Add the vegetables, spices, tomatoes with their juices, and broth to the skillet. Cover and simmer for 15 to 20 minutes, stirring occasionally, until the firm vegetables are tender. If using pumpkin puree, stir it thoroughly into the liquid.
4. Add cooked poultry, or the listed canned beans or cooked lentils, and the cooked rice. Cover and cook for 5 to 8 minutes, stirring once, until hot throughout. If the rice or protein was refrigerated, bring the finished mixture to 165°F.
5. Stir in the finishing ingredient and divide among four bowls. Add a splash of broth if the rice mixture becomes too dry.

Budget and prep tip: This recipe starts with cooked rice, not dry rice. Cook the rice ahead according to the package directions and cool it promptly if you are saving it for later.

12. Sage Chicken and Butternut Squash Rice Casserole

Servings: 4   Prep: 20 minutes   Cook: 60 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

• 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
• 4 cups peeled butternut squash, cut into 1/2-inch cubes
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon dried rubbed sage and 1/4 teaspoon black pepper
• 3 cups cooked brown rice
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup gluten-free unsalted broth
• 1/2 cup plain nonfat Greek yogurt
• 1/2 cup shredded part-skim mozzarella
• 2 tablespoons lemon juice

Instructions

1. Heat the oven to 400°F. Set out a 9-by-13-inch baking dish. This casserole uses cooked rice and, if listed, cooked lentils.
2. Heat the olive oil in a deep skillet. Cook the onion for 5 minutes, then add the garlic. For chicken or turkey, add the poultry and cook for 8 to 10 minutes, breaking up ground turkey, until it reaches 165°F. Transfer to a clean plate.
3. Add the vegetables, seasonings, tomatoes with their juices, and broth. Cover and simmer for 15 to 20 minutes, until the vegetables are tender. Stir in the cooked poultry or beans or lentils.
4. Remove the skillet from the heat. Fold in the cooked rice and yogurt. Spread in the baking dish and sprinkle the mozzarella evenly over the top.
5. Bake for 20 to 25 minutes, until the center reaches 165°F and the edges bubble. Rest for 5 minutes, then add the finishing ingredient and divide into four generous portions.

Budget and prep tip: A small cheese topping gives the casserole familiar comfort-food flavor. Freeze cooled portions before they are forgotten; reheat with a spoonful of water if needed.

13. Chili-Spiced Chicken and Cabbage and Carrot Stew

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

• 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
• 4 cups thinly sliced cabbage and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 teaspoons gluten-free salt-free chili powder and 1 teaspoon ground cumin
• 2 cups gluten-free unsalted chicken or vegetable broth
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 2 tablespoons lime juice
• 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

14. Ginger-Spiced Chicken and Mushroom and Carrot Rice Skillet

Servings: 4   Prep: 15 minutes   Cook: 40 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

• 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
• 8 ounces mushrooms, sliced, and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon ground ginger, 1/2 teaspoon ground cumin, and 1/4 teaspoon ground cinnamon
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup gluten-free unsalted broth
• 3 cups cooked brown rice
• 2 tablespoons lemon juice

Instructions

1. Heat the olive oil in a large deep skillet over medium heat. Cook the onion for 5 minutes, then stir in the garlic for 30 seconds.
2. If using chicken or ground turkey, add it now. Cook for 8 to 10 minutes, stirring and breaking up ground meat, until the poultry reaches 165°F. Transfer it to a clean plate.
3. Add the vegetables, spices, tomatoes with their juices, and broth to the skillet. Cover and simmer for 15 to 20 minutes, stirring occasionally, until the firm vegetables are tender. If using pumpkin puree, stir it thoroughly into the liquid.
4. Add cooked poultry, or the listed canned beans or cooked lentils, and the cooked rice. Cover and cook for 5 to 8 minutes, stirring once, until hot throughout. If the rice or protein was refrigerated, bring the finished mixture to 165°F.
5. Stir in the finishing ingredient and divide among four bowls. Add a splash of broth if the rice mixture becomes too dry.

Budget and prep tip: This recipe starts with cooked rice, not dry rice. Cook the rice ahead according to the package directions and cool it promptly if you are saving it for later.

15. Garlic-Herb Chicken and Pumpkin Rice Casserole

Servings: 4   Prep: 20 minutes   Cook: 60 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

• 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
• 1 1/2 cups plain canned pumpkin puree and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon dried oregano, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
• 3 cups cooked brown rice
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup gluten-free unsalted broth
• 1/2 cup plain nonfat Greek yogurt
• 1/2 cup shredded part-skim mozzarella
• 2 tablespoons chopped parsley

Instructions

1. Heat the oven to 400°F. Set out a 9-by-13-inch baking dish. This casserole uses cooked rice and, if listed, cooked lentils.
2. Heat the olive oil in a deep skillet. Cook the onion for 5 minutes, then add the garlic. For chicken or turkey, add the poultry and cook for 8 to 10 minutes, breaking up ground turkey, until it reaches 165°F. Transfer to a clean plate.
3. Add the vegetables, seasonings, tomatoes with their juices, and broth. Cover and simmer for 15 to 20 minutes, until the vegetables are tender. Stir in the cooked poultry or beans or lentils.
4. Remove the skillet from the heat. Fold in the cooked rice and yogurt. Spread in the baking dish and sprinkle the mozzarella evenly over the top.
5. Bake for 20 to 25 minutes, until the center reaches 165°F and the edges bubble. Rest for 5 minutes, then add the finishing ingredient and divide into four generous portions.

Budget and prep tip: A small cheese topping gives the casserole familiar comfort-food flavor. Freeze cooled portions before they are forgotten; reheat with a spoonful of water if needed.

16. Rosemary Chicken and Apple and Carrot Stew

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

• 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
• 2 firm apples, diced, and 3 carrots, thinly sliced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon dried rosemary, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
• 2 cups gluten-free unsalted chicken or vegetable broth
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 2 tablespoons lemon juice
• 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

17. Smoky Chicken and Cauliflower Rice Skillet

Servings: 4   Prep: 15 minutes   Cook: 40 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

• 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
• 4 cups small cauliflower florets and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon smoked paprika and 1 teaspoon ground cumin
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup gluten-free unsalted broth
• 3 cups cooked brown rice
• 2 tablespoons lime juice

Instructions

1. Heat the olive oil in a large deep skillet over medium heat. Cook the onion for 5 minutes, then stir in the garlic for 30 seconds.
2. If using chicken or ground turkey, add it now. Cook for 8 to 10 minutes, stirring and breaking up ground meat, until the poultry reaches 165°F. Transfer it to a clean plate.
3. Add the vegetables, spices, tomatoes with their juices, and broth to the skillet. Cover and simmer for 15 to 20 minutes, stirring occasionally, until the firm vegetables are tender. If using pumpkin puree, stir it thoroughly into the liquid.
4. Add cooked poultry, or the listed canned beans or cooked lentils, and the cooked rice. Cover and cook for 5 to 8 minutes, stirring once, until hot throughout. If the rice or protein was refrigerated, bring the finished mixture to 165°F.
5. Stir in the finishing ingredient and divide among four bowls. Add a splash of broth if the rice mixture becomes too dry.

Budget and prep tip: This recipe starts with cooked rice, not dry rice. Cook the rice ahead according to the package directions and cool it promptly if you are saving it for later.

18. Thyme Chicken and Potato and Celery Rice Casserole

Servings: 4   Prep: 20 minutes   Cook: 60 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

• 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
• 1 pound potatoes, cut into 1/2-inch cubes, and 2 celery stalks, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon dried thyme and 1/4 teaspoon black pepper
• 3 cups cooked brown rice
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup gluten-free unsalted broth
• 1/2 cup plain nonfat Greek yogurt
• 1/2 cup shredded part-skim mozzarella
• 1 tablespoon apple cider vinegar

Instructions

1. Heat the oven to 400°F. Set out a 9-by-13-inch baking dish. This casserole uses cooked rice and, if listed, cooked lentils.
2. Heat the olive oil in a deep skillet. Cook the onion for 5 minutes, then add the garlic. For chicken or turkey, add the poultry and cook for 8 to 10 minutes, breaking up ground turkey, until it reaches 165°F. Transfer to a clean plate.
3. Add the vegetables, seasonings, tomatoes with their juices, and broth. Cover and simmer for 15 to 20 minutes, until the vegetables are tender. Stir in the cooked poultry or beans or lentils.
4. Remove the skillet from the heat. Fold in the cooked rice and yogurt. Spread in the baking dish and sprinkle the mozzarella evenly over the top.
5. Bake for 20 to 25 minutes, until the center reaches 165°F and the edges bubble. Rest for 5 minutes, then add the finishing ingredient and divide into four generous portions.

Budget and prep tip: A small cheese topping gives the casserole familiar comfort-food flavor. Freeze cooled portions before they are forgotten; reheat with a spoonful of water if needed.