Cheesy Chicken Asparagus Casserole

• •
  Olive oil(30g)

  Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

• •
  Chicken Breast, Boneless Skinless(454g)

  Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

• •
  Yellow Onion
• •
  Flour, All-Purpose, White(120g)
• •
  Low Sodium Chicken Broth(480g)
• •
  Skim Milk(360g)
• •
  1 teaspoon kosher salt
• •
  1/2 teaspoon ground black pepper
• •
  Garlic powder(3g)
• •
  Thyme, Dried(3g)
• •
  Freekeh, Dry(240g)
• •
  Asparagus(454g)
• •
  Carrots(284g)
• •
  Cheese, Gruyere(120g)
• •
  Parmesan Cheese(60g)

  Grated Parmesan — the shelf-stable canister is fine for cooking.

Instructions

1. 1Place rack in the center of your oven and preheat to 375 degrees F. Coat a 9x13-inch deep baking dish with cooking spray and set aside.
2. 2Heat 1 tablespoon olive oil over medium high in a Dutch oven or large, deep skillet. Add the chicken and cook until the edges are brown, but the center is still slightly pink. Remove to a plate and set aside.
3. 3In the same skillet, heat remaining 1 tablespoon olive oil and add the onion. Cook until beginning to brown and soften, about 3 minutes, then whisk in the flour. Cook until the flour is lightly brown, about 1 minute, then add the chicken broth. Increase heat to high, then continue whisking until the flour is smooth. Add the milk, salt, black pepper, garlic powder, and thyme. Cook and stir until the mixture bubbles and thickens, 3 to 5 minutes.
4. 4Remove pan from heat, then stir in the reserved chicken, frekkeh or quinoa, asparagus, carrots and 1/2 cup melty cheese (Gouda, Fontina, etc.). Transfer to the prepared baking dish and cover with aluminum foil.
5. 5Bake, covered, for 35 minutes, then uncover and stir the filling. Continue baking, uncovered, until the the freekeh is soft (or the quinoa is sprouted) and the chicken is cooked through, about 10 additional minutes. Some liquid may be bubbling at the top. Stir once more, then top with 1/4 cup Parmesan. Return to the oven until the cheese melts, about 3 minutes. Serve warm.