Cheesy Chicken Asparagus Casserole

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  2 tbsp Olive oil

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

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  1 lbs Chicken Breast, Boneless Skinless

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

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  1 Yellow Onion(110g)
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  0.5 cup Flour, All-Purpose, White
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  2 cup Low Sodium Chicken Broth
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  1.5 cup Skim Milk
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  1 tsp 1 teaspoon kosher salt
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  0.5 tsp 1/2 teaspoon ground black pepper
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  0.5 tsp Garlic powder
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  0.5 tsp Thyme, Dried
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  1 cup Freekeh, Dry
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  1 lbs Asparagus
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  1 Carrots(340g)
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  0.5 cup Cheese, Gouda, Shredded
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  0.3 cup Parmesan Cheese

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

Instructions

1. 1Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the chicken breast and cook 6–8 minutes until golden brown on the outside and the internal temperature reaches 165°F. Remove to a plate and let cool slightly, then cut into bite-sized pieces.
2. 2In the same skillet, heat the remaining olive oil over medium-high heat. Add the onion and cook 3–4 minutes until softened and beginning to brown. Sprinkle the flour over the onion and cook 1–2 minutes, stirring constantly, until the flour turns light brown and coats the pan.
3. 3Slowly pour in the chicken broth while whisking to break up any flour lumps. Increase heat to high and whisk 1–2 minutes until the mixture is smooth. Add the milk, kosher salt, black pepper, garlic powder, and thyme, then reduce heat to medium. Cook 3–5 minutes, stirring frequently, until the sauce bubbles and thickens enough to coat the back of a spoon.
4. 4While the sauce cooks, cook the freekeh according to package directions in a separate pot over medium heat.
5. 5Remove the skillet from heat. Stir in the reserved chicken, cooked freekeh, asparagus, carrots, and Gruyere cheese until combined and the cheese begins to melt.
6. 6Divide the casserole mixture evenly into 6 airtight containers while hot. Let cool to room temperature, then seal and refrigerate.
7. 7To serve, transfer one portion to a microwave-safe bowl and microwave on high 3–4 minutes, stirring halfway through, until heated through and steaming. Top with grated Parmesan and serve immediately.