SKINNY CHICKEN BROCCOLI CASSEROLE

Ingredients:

For the Casserole:

• 1 lb boneless, skinless chicken breasts, cooked and shredded
• 4 cups broccoli florets, steamed
• 1 cup cooked quinoa or brown rice

For the Sauce:

• 2 tablespoons olive oil
• 3 tablespoons whole wheat flour
• 2 cups unsweetened almond milk (or any milk of your choice)
• 1 cup low-sodium chicken broth
• 1 cup plain Greek yogurt
• 1 cup shredded reduced-fat cheddar cheese
• 1/2 cup grated Parmesan cheese
• 2 teaspoons Dijon mustard
• 2 cloves garlic, minced
• Salt and pepper to taste

For the Topping:

• 1/2 cup whole wheat breadcrumbs
• 2 tablespoons grated Parmesan cheese
• 1 tablespoon olive oil
• Fresh parsley for garnish (optional)

Instructions:

For the Casserole:

1. Preheat your oven to 375°F (190°C). Grease a 9×13-inch baking dish.
2. In a large mixing bowl, combine the shredded chicken, steamed broccoli, and cooked quinoa or brown rice. Mix well and spread evenly in the prepared baking dish.

For the Sauce:

1. In a saucepan, heat olive oil over medium heat. Add whole wheat flour and whisk continuously for 1-2 minutes to create a roux.
2. Gradually whisk in the almond milk and chicken broth, ensuring there are no lumps.
3. Bring the mixture to a simmer, stirring constantly until it thickens.
4. Reduce heat to low and stir in Greek yogurt, shredded cheddar cheese, grated Parmesan cheese, Dijon mustard, minced garlic, salt, and pepper. Continue stirring until the cheeses are melted and the sauce is smooth.
5. Pour the sauce over the chicken, broccoli, and quinoa or rice in the baking dish. Mix gently to coat everything evenly.

For the Topping:

1. In a small bowl, combine whole wheat breadcrumbs, grated Parmesan cheese, and olive oil. Mix well.
2. Sprinkle the breadcrumb mixture over the casserole.
3. Bake in the preheated oven for 20-25 minutes or until the casserole is hot and bubbly, and the topping is golden brown.
4. If desired, garnish with fresh parsley before serving.