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Heart Healthy Chicken Casserole with Vegetables and Herbs featured image

Heart Healthy Chicken Casserole with Vegetables and Herbs

If you want comfort food that is kind to your heart and your weeknight schedule, this **Heart Healthy Chicken Casserole** belongs in your regular...
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Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 minute
Servings: 1 casserole
Course: Main Course
Cuisine: American
Calories: 310
Ingredients Method Notes

Ingredients
  

  • 1 1/2 lb boneless skinless chicken breasts or thighs cut into 1-inch pieces
  • 1/2 tsp fine sea salt divided
  • 1/2 tsp freshly ground black pepper divided
  • 2 tbsp extra-virgin olive oil divided
  • 1 medium yellow onion diced
  • 2 medium carrots peeled and sliced into 1/4-inch rounds
  • 2 ribs celery sliced
  • 2 cups small broccoli florets or green beans or zucchini, chopped
  • 3 cloves garlic minced
  • 1 tsp fresh thyme leaves or 1/2 tsp dried thyme
  • 1 tsp finely chopped fresh rosemary or 1/2 tsp dried rosemary
  • 2 tbsp whole wheat flour or oat flour
  • 1 1/2 cups low sodium chicken broth
  • 1/2 cup low fat 1% or 2% milk or unsweetened soy milk
  • 1/2 cup plain low fat Greek yogurt
  • 1/4 cup chopped fresh parsley or chives
  • 1/2 cup whole wheat breadcrumbs or finely chopped unsalted nuts such as almonds or walnuts
  • Olive oil spray or 1 tsp olive oil for topping

Method
 

  1. Preheat the oven to 375°F. Lightly coat a 9x13-inch baking dish with olive oil spray.
  2. Season the chicken pieces with 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Let rest while you prepare the vegetables.
  3. In a large skillet, heat 1 tablespoon olive oil over medium-high heat. Add the chicken in a single layer and cook, stirring occasionally, until lightly browned on the outside but not fully cooked through, 4 to 5 minutes. Transfer the chicken to a plate.
  4. In the same skillet, add the remaining 1 tablespoon olive oil. Add the onion, carrots, and celery. Cook, stirring often, until the vegetables begin to soften, 5 to 7 minutes.
  5. Add the broccoli (or other green vegetables), garlic, thyme, and rosemary. Cook for 2 to 3 minutes, just until the garlic is fragrant.
  6. Sprinkle the flour over the vegetables and stir to coat evenly. Cook for 1 minute to remove the raw flour taste.
  7. Slowly pour in the low sodium chicken broth while stirring, then add the milk. Bring to a gentle simmer and cook, stirring, until the sauce thickens slightly, 3 to 4 minutes.
  8. Remove the skillet from the heat. Stir in the Greek yogurt, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and most of the parsley or chives, reserving a little for garnish. Taste and adjust seasoning if needed.
  9. Add the browned chicken and any accumulated juices to the skillet, stirring to coat the chicken and vegetables in the sauce.
  10. Transfer the mixture to the prepared baking dish, spreading it into an even layer.
  11. In a small bowl, combine the whole wheat breadcrumbs or chopped nuts with a light spray or 1 teaspoon of olive oil, tossing to coat. Sprinkle evenly over the top of the casserole.
  12. Bake for 20 to 25 minutes, until the casserole is bubbling at the edges, the chicken is cooked through (165°F internal temperature), and the topping is lightly golden.
  13. Let the casserole rest for 5 to 10 minutes before serving. Garnish with the remaining parsley or chives and serve warm.

Notes

Cut root vegetables slightly smaller than tender vegetables so everything becomes tender at the same time.
For a dairy-free version, use unsweetened soy or oat milk and omit the yogurt, adding 1 extra tablespoon olive oil and a little more herb and pepper for flavor.
To use frozen mixed vegetables, thaw and pat dry before adding so they do not water down the sauce.
The casserole can be assembled up to 1 day ahead and refrigerated before baking; add 5 to 10 minutes to the bake time if baking from cold.
Leftovers reheat well at 325°F, covered, for 15 to 20 minutes, or gently in the microwave with a splash of broth to keep the chicken moist.