Melissa McAllister

4 Better-For-You Comfort Food Recipes For A Dreary Day

There are certain days where a salad doesn’t cut it. Rain, cold, or overcast can put you in a cozy feeling mood — and you want your food to match.

The thing is, a lot of recipes of the cozy variety are filled with empty calories and not-so-good-for-you ingredients.

But no need to worry! There are plenty of “sitting by the fire wearing fuzzy slippers” kind of meals that will still provide you with all the good stuff your body needs.

Veggie

Casseroles are a staple of dreary day foods. Not to mention it’s nice to just pop a dish in the oven and have dinner ready to go.

You’re going to love this veggie packed dish!

Baked Zucchini, Spinach, and Feta Casserole

Ingredients

  • 2 tablespoons olive oil
  • 3 cups baby spinach
  • 2 zucchini small, diced small
  • 2 yellow squash small, diced small, OR 2 more zucchini if yellow squash is unavailable.
  • 1/4 cup feta cheese crumbles fat-free
  • 1/4 cup parmesan cheese low-fat, grated
  • 1/4 cup whole-wheat panko breadcrumbs
  • 2 egg whites
  • 1/2 teaspoon kosher salt
  • 2 teaspoons garlic powder
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon dried basil leaves

Instructions

  1. Preheat the oven to 400 degrees. Spray a 9 x 13 inch casserole dish with non-stick spray and set aside.
  2. In a large skillet, heat the olive oil. Once hot, add the spinach, zucchini, and yellow squash. Cook, about 5 minutes, until the spinach is wilted and squash is soft. Drain off any excess liquid and place in a large mixing bowl.
  3. Add the remaining ingredients to the mixing bowl with the spinach mix. Combine well and spread the mixture in an even layer in the prepared casserole dish. Bake for 30 to 40 minutes or until golden brown on top. Let cool slightly before serving.

Can you say yum?!

Chicken

It only makes sense to add a little heat to a dish for that extra punch of warm goodness.

This chili is packed with flavor and a spread of healthy ingredients. It’ll leave your mouth watering!

White Chicken Chili

Ingredients

  • ½ tablespoon olive oil
  • 1 medium white onion, chopped
  • 1 can mild green chiles (or sub 2 seeded and diced jalapenos)
  • 1 tablespoon ground cumin
  • 2 teaspoons chili powder
  • ¼ teaspoon coriander
  • 1/4 teaspoon dried oregano
  • 4 cups low sodium chicken broth
  • 2 (15 ounce) cans chickpeas, rinsed and drained
  • ¾ teaspoon salt, plus more to taste
  • Freshly ground black pepper
  • 1 1/2 pounds boneless skinless chicken thighs (or chicken breast)
  • ½ cup frozen corn
  • 1 medium lime, juiced
  • 1/3 cup fresh, chopped cilantro

For garnish:

  • Tortilla strips or chips
  • Extra cilantro
  • Avocado slices
  • Extra lime wedge

Instructions

  1. Add olive oil to a large dutch oven or large pot and place over medium high heat. Add onion and green chiles and cook until softened, about 3-4 minutes.
  2. Next stir in cumin, chili powder, coriander and dried oregano; allow the spices to cook for 30 seconds, then add in chicken broth, 1 can of drained chickpeas (about 1 1/2 cups chickpeas), uncooked chicken breast and salt and pepper. Simmer on medium low heat for 20-30 minutes.
  3. After 20 minutes, remove the chicken with a slotted spoon and shred with two forks. Next add in fresh lime juice and cilantro.
  4. Finally, add the remaining can of rinsed and drained chickpeas (1 1/2 cups chickpeas) and ½ cup water (or broth) to a blender. Blend until somewhat smooth, adding a little more water if necessary.
  5. Pour blended chickpeas into a soup pot and then stir in the corn. Allow soup to cook and simmer for 5-10 more minutes. Serve with tortilla chips, an extra lime wedge and avocado if you’d like. Serves 4.

Absolutely delicious!

Beef

Do stews bring back memories of childhood? There’s nothing like a home cooked meal.

Warm, flavorful, and oh-so-delicious. Good for you and good for the soul as it warms you up from the inside out!

Slow Cooker Beef Stew

Ingredients

  • 1.5–2 pounds stew beef meat, roughly chopped into 1–1 1/2 inch cubes
  • 1 lb baby blond potatoes, halved or quartered
  • 1 lb carrots, peeled and roughly chopped in 1-inch pieces
  • 1 yellow onion, diced
  • 3 tbsp minced garlic
  • 3 tbsp chopped fresh parsley
  • 6 oz can tomato paste
  • 1.5 tbsp coconut aminos
  • 1 tsp salt
  • 1 tsp pepper
  • 2.5–3 cups beef broth (can substitute chicken broth)
  • 1 cup frozen peas
  • Optional: 2 tbsp arrowroot flour dissolved in 2 tbsp of water to thicken
  • Optional: 1.5 cups chopped green beans

Instructions

  1. Place all ingredients into the slow cooker, except for the peas. Stir to combine everything and cover with the lid.
  2. Cook on high for 3-4 hours, or on low for 6-7. In the last 30 minutes of cooking, add the frozen peas and stir to mix into the stew. If you want to add the thickener, whisk it into the slow cooker at this time. Cover with the lid and let the peas heat through.
  3. Add any additional salt to taste, and serve with additional chopped parsley if desired.

A classic you can’t skip!

Fish

Many people don’t think of fish when thinking about comfort food — but this is one you’ll want to try!

Garlic Butter Oven Baked Tilapia

Ingredients

  • 4 tilapia filets
  • Salt and freshly ground black pepper, to taste
  • ½ teaspoon paprika
  • ½ teaspoon dried thyme
  • ½ teaspoon dried oregano
  • 4 tablespoons butter, melted
  • 4 cloves garlic, minced
  • 2 tablespoons lemon juice
  • ¼ teaspoon lemon zest
  • 1 lemon, sliced into rounds, for garnish
  • Red pepper flakes, for garnish
  • Chopped fresh parsley, for garnish
  • Lemon slices, for garnish

Instructions

  1. Preheat the oven to 400°F. Season tilapia with salt, pepper, paprika, thyme, and oregano; arrange fish in a 9×13 baking dish.
  2. In a mixing bowl, whisk together melted butter, garlic, lemon juice, and lemon zest; pour over tilapia.
  3. Bake tilapia for 10 to 12 minutes, or until the fish flakes and is fork-tender.
  4. Garnish with pepper flakes, parsley, and lemon slices. Serve.

Creamy, dreamy, and delicious!

Warm and Cozy

You don’t have to feel like every meal is cold, flavorless, and boring when you’re trying to stick to a healthy way of eating.

Meals can be delicious AND nutritious!

So go relax, get cozy, and warm up with these truly scrumptious recipes.

https://skinnyms.com/baked-zucchini-spinach-feta/#wprm-recipe-container-529462

https://www.ambitiouskitchen.com/healthy-white-chicken-chili/

https://www.wholekitchensink.com/slow-cooker-beef-stew/#tasty-recipes-5626-jump-target

https://diethood.com/garlic-butter-oven-baked-tilapia/