1/4
2/4
3/4
4/4
100%
2
Nutrition balance score
Good
Glycemic Index
39
Low
Glycemic Load
5
Low
Nutrition per serving
Calories357.4 kcal (18%)
Total Fat16 g (23%)
Carbs12 g (5%)
Sugars4.1 g (5%)
Protein40.7 g (81%)
Sodium897.2 mg (45%)
Fiber2.5 g (9%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
1 poundboneless skinless chicken breasts
cut into bite sized pieces
kosher salt
to taste
fresh ground black pepper
to taste
⅛ teaspooncayenne pepper
2 teaspoonsolive oil
0.5yellow onion
diced
1clove of garlic
grated or minced
2 cupscremini mushrooms
sliced
1 ½ cupsasparagus
chopped, cut approximately 1 inch in length
2 tablespoonsflour
¾ cuplow sodium chicken broth
¾ cupunsweetened almond milk
or milk of choice
1 ouncelow fat cream cheese
softened
½ cupplain non-fat greek yogurt
½ cupshredded gruyere cheese
⅓ cupshredded sharp cheddar cheese
Instructions
Step 1
Preheat oven to broil. Season the cut chicken with salt, pepper and cayenne pepper.
Step 2
Heat a large skillet over medium-high heat. Spray the skillet generously with with cooking spray or add enough oil to coat the bottom. Add the chicken to the skillet and sauté until nearly cooked, about 4 minutes. Remove the chicken onto a plate and set aside.
Step 3
Coat the skillet with more cooking spray or oil and add in the onion and garlic and sauté for 1 minute. Add in the mushrooms and asparagus and season with salt and pepper.
Step 4
Sauté the vegetables for another 2-3 minutes or until they start to soften. Sprinkle the flour over the top of the vegetables and stir together until the flour taste is cooked off, about 1 minute.
Step 5
Add the chicken back in with the vegetables. Pour in the chicken broth and milk and stir together until smooth. Cook the mixture for 2-3 minutes or until the sauce has thickened. Add in the cream cheese and stir together until smooth.
Step 6
Remove the skillet from the heat and stir in most of the gruyere and cheddar cheese until melted, reserve a little cheese for the top of the casserole. Stir in the Greek yogurt until smooth then top the casserole with the remaining cheese.
Step 7
Place in the oven and broil until the cheese is melted and starts to turn golden brown. Serve the casserole as is or on top of rice or quinoa.
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Notes
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Makes leftovers
One-dish