Chicken and Vegetable Casserole

This Chicken and Vegetable Casserole is a wholesome and satisfying dish, featuring tender chicken and colorful vegetables baked in a creamy sauce. Packed with nutrients, it's a perfect healthy lunch option for two.

Ingredients

• Chicken breast - 200 grams, diced
• Broccoli florets - 100 grams
• Carrot - 1 medium, diced
• Red bell pepper - 1, diced
• Onion - 1 small, chopped
• Garlic - 2 cloves, minced
• Olive oil - 1 tablespoon
• Greek yogurt - 100 grams
• Low-sodium chicken broth - 100 ml
• Whole wheat breadcrumbs - 30 grams
• Dried thyme - 1 teaspoon
• Black pepper - to taste
• Salt - to taste
• Parmesan cheese - 20 grams, grated

Steps

1. Preheat the oven to 180°C (350°F).
2. In a large skillet, heat olive oil over medium heat. Add the onion and garlic, and sauté until softened, about 3 minutes.
3. Add the diced chicken to the skillet and cook until lightly browned, about 5-7 minutes.
4. Stir in the broccoli, carrot, and red bell pepper, and cook for another 5 minutes until vegetables are slightly tender.
5. In a bowl, mix Greek yogurt, chicken broth, dried thyme, salt, and black pepper until well combined.
6. Pour the yogurt mixture over the chicken and vegetable mixture in the skillet, stirring to combine.
7. Transfer the mixture to a baking dish and sprinkle whole wheat breadcrumbs and grated Parmesan cheese on top.
8. Bake in the preheated oven for 25 minutes, or until the top is golden and bubbly.
9. Remove from the oven, let it cool for a few minutes, and serve warm.

Nutrition

• Calories: 350
• Protein: 40 g
• Carbs: 30 g
• Fiber: 5 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 90 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in protein to support muscle health.
• Rich in vitamins and minerals from vegetables for overall wellness.

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