This recipe can be adjusted to be lactose free as well!

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
• 2 cups cooked brown rice
• 1 cup low-fat milk
• 1 cup low-sodium chicken broth
• 1/2 cup plain Greek yogurt
• 1/4 cup all-purpose flour
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup grated Parmesan cheese
• 1/4 cup sliced almonds

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large bowl, whisk together the milk, chicken broth, Greek yogurt, flour, garlic powder, onion powder, salt, and black pepper until well combined and smooth.
3. Add the cooked brown rice, chicken pieces, and half of the Parmesan cheese to the mixture, and stir until everything is well coated.
4. Transfer the mixture to a greased baking dish.
5. Sprinkle the remaining Parmesan cheese and sliced almonds over the top.
6. Cover the baking dish with aluminum foil and bake for 30 minutes.
7. Remove the foil and bake for an additional 15-20 minutes, or until the chicken is cooked through and the top is lightly golden.
8. Let the casserole cool for 5-10 minutes before serving.

This recipe provides a good balance of protein from the chicken and Greek yogurt, complex carbohydrates from the brown rice, and healthy fats from the almonds and Parmesan cheese. The milk and Greek yogurt help to neutralize stomach acid, while the onion and garlic powder add flavor without irritating the stomach. If any of these ingredients bother you, feel free to adjust them as necessary!