Chicken Veggie Casserole

EDIT:  I have no idea why this got re-posted.  It was written and published years ago. Oh well.  I guess maybe it means I need to make it again!  🙂
It’s comfort food season, my friends, which is my favorite season.  Mmmmm….creamy, cheesy, gooey, piping hot deliciousness.  I am also working hard to get back into shape, which creates a rigid dichotomy.  To meet both ends, I am searching for foods that meet both criteria.  Here, we’ve hit the jackpot.

This dish is packed with veggies and protein, and the thick creamy goodness comes (mostly) from Greek yogurt.  No sticks of butter.  No pints of heavy cream.  It is also versatile.  You can switch the proteins, add or substitute veggies, and the end is all the same.  Delicious!

Top it all off with a little bit of cheese.  (OK, this is where I cheated.  I added more cheese than I should have.  Baby steps, my friends, baby steps.)
You will love this recipe.  I promise.  It’s great for a crowd or great for leftovers later in the week.  I am salivating.
Chicken Veggie Casserole:
Adapted from this recipe.
  • 2ish cups of frozen sweet corn
  • 1ish cup of frozen peas
  • 1ish cup of broccoli florets, cut small
  • 3/4ish cup of portabello mushroom tops, diced
  • (substitute any veggie for the ones above)
  • 1 medium sweet onion, diced small
  • 2 tablespoon extra virgin olive oil
  • 4 heaping tablespoons of unbleached all-purpose flour
  • 1 1/2 cups of skim milk
  • 2 large or three medium boneless, skinless chicken breasts, cut into 1-inch chunks
  • 1/2 heaping cups of plain fat free Greek yogurt
  • 1/4 cup of mayonnaise (I always use regular if I have to use mayonnaise at all…the fat free or other kinds taste gross to me, but you are certainly free to use whatever you’d like)
  • 2 or 3 tablespoons of Italian seasoning (more or less to taste)
  • a healthy dash of crushed red pepper flakes
  • salt and fresh ground pepper to taste
  • 1/2 cup or so of shredded cheddar cheese (I used more….guilty)
  • 1/2 cup of grated Parmesan cheese
  1. Preheat the oven to 350 degrees.
  2. Add one tablespoon of extra virgin olive oil to a medium nonstick skillet with the heat at medium high.  Once hot, add the chicken and cook until browned and completely cooked through, but not over-cooked.  Set aside.
  3. Add the other tablespoon of extra virgin olive oil to a large nonstick skillet also heated to medium high.  Add the onions and mushrooms.  Cook until the onions are soft and the mushrooms have absorbed most of the liquid.
  4. Sprinkle the onion and mushroom mixture with the flour.  Cook for one minute or so stirring constantly.  Don’t let the flour burn–you want it to coat the veggies and not clump.  Stir in the milk and bring it barely to a boil.  Cook for three minute or until the mixture is thick and bubbly.
  5. Reduce the heat a but and add the corn, peas, and broccoli.  Cook until hot and the broccoli is just softened.  Stir in the cooked chicken.
  6. Remove the pan from heat.  Stir in the yogurt, mayonnaise, Italian seasoning, red pepper flakes, salt and pepper.  Mix to evenly coat.
  7. Transfer to a 9 x 13 pan.  Top evenly with the cheeses.
  8. Bake for 30 minutes or until the cheese is bubbling and just beginning to brown on top.
  9. Enjoy!

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