Cheesy Chicken, Broccoli and Cauliflower Casserole
Who doesn’t love a cheesy chicken casserole? This one can be made for the week and eaten by itself or over pasta or quinoa. See below for the origin of the word casserole.
Cheesy Chicken, Broccoli and Cauliflower Casserole
Makes 8 servings
Calories per serving: 341
Prep Time: 15 mins
Cook Time: 1 hour
Ingredients
1.5 lbs. chicken breast, cut into small chunks
1.5 tsp. salt, to taste
1 tsp. black pepper
1 onion
2 Tbs. coconut oil
3 cloves garlic, chopped
2 tsp. butter + more for casserole dish
2 cups (16 oz.) broccoli florets
3 cups (24 oz.) cauliflower
1 cup low-sodium chicken broth
1 Tbs. all-purpose flour
1/2 cup greek yogurt
8 oz. cheddar cheese, grated
Method
Preheat oven to 350 degrees. Place chicken pieces in a medium bowl and sprinkle with 1 tsp. salt and 1/2 tsp. black pepper. Mix well and set aside.
Heat a large pan on medium-high and add 1 Tbs. coconut oil. Add the garlic and onion and fry until onion is translucent. Add chicken and fry until half cooked. Do not cook completely. Take off heat and set aside.
Butter a large casserole dish. Add broccoli & cauliflower, coat with remaining 1 Tbs. coconut oil, sprinkle with remaining 1/2 tsp. salt and 1/2 tsp. black pepper. Add the chicken to the casserole dish and mix well.
In a small saucepan on medium-high heat, whisk 2 tsp. butter with 1 Tbs. flour. Add chicken stock and continue whisking until just boiled. Take off heat, add yogurt, and stir. If it’s too thick, add a little bit of water. Pour this over the chicken and veggies mixture in the casserole and incorporate well. Check seasonings and adjust if necessary.
Top with cheese. Bake for 45 minutes or until the broccoli & cauliflower are tender to your taste. Then, broil for 2-3 minutes to brown the cheese.
History of the word “Casserole”
Casserole comes from the French word meaning "sauce-pan" a large, deep dish used either to cook something in an oven or to serve the food cooked in it. The French word "casserole" had been derived from the old Provençal word "cassa" and the Medieval Latin word "cattia," both of these words mean "ladle."
Source: http://thefoodiescompanion.blogspot.com/2012/09/food-history-casserole.html
