Description
A warm and hearty casserole filled with tender chicken, vibrant asparagus, and creamy cheese sauce that brings family together around the dinner table.
Ingredients
Scale
- 2 tablespoons extra virgin olive oil
- 1 pound boneless skinless chicken breasts, cut into bite-sized pieces
- 1 small yellow onion, diced
- 1/2 cup all-purpose flour
- 2 cups reduced sodium chicken broth
- 1 1/2 cups milk (skim recommended)
- 1 teaspoon kosher salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried thyme
- 1 cup uncooked freekeh or uncooked quinoa
- 1 pound asparagus, tough ends removed, cut into 2-inch pieces
- 1 bunch spring carrots (8 to 10 ounces), peeled, cut into 1/4-inch coins
- 1/2 cup shredded cheese (e.g., Gouda, Fontina, Gruyere, or cheddar)
- 1/4 cup freshly grated Parmesan cheese for topping
Instructions
- Place rack in the center of your oven and preheat to 375 degrees F. Coat a 9 by 13 inch deep baking dish with cooking spray and set aside.
- Heat 1 tablespoon olive oil over medium-high in a Dutch oven or large, deep skillet. Add the chicken and cook until the edges are brown but the center is still slightly pink. Remove to a plate and set aside.
- In the same skillet, heat remaining 1 tablespoon olive oil and add the onion. Cook until beginning to brown and soften, about 3 minutes. Whisk in the flour and cook until lightly brown, about 1 minute.
- Add the chicken broth, increase heat to high, and continue whisking until smooth. Add the milk, salt, black pepper, garlic powder, and thyme. Cook and stir until the mixture bubbles and thickens, 3 to 5 minutes.
- Remove from heat and stir in the reserved chicken, freekeh or quinoa, asparagus, carrots, and 1/2 cup of melty cheese. Transfer to the prepared baking dish and cover with aluminum foil.
- Bake covered for 35 minutes, then uncover and stir the filling. Continue baking uncovered until the freekeh is soft or quinoa is sprouted and chicken is cooked through, about 10 additional minutes.
- Stir once more and top with 1/4 cup Parmesan. Return to the oven until the cheese melts, about 3 minutes. Serve warm.
Notes
For added richness, substitute some of the olive oil with melted butter when cooking the onions. Fresh herbs can elevate the flavor and should be sprinkled just before serving.
- Prep Time: 20 minutes
- Cook Time: 50 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 6g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 7g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 90mg