Chicken and Rice Casserole

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  Chicken Breast, Grilled(720g)

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

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  Rice, Brown, Long-Grain(720g)
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  Olive oil(15g)

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

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  Unsalted Butter(15g)
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  Yellow Onion
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  1 teaspoon kosher salt
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  ½ teaspoon ground black pepper
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  Garlic(10g)
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  Flour, Whole Wheat, White, Dry(30g)
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  Low Sodium Chicken Broth
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  Skim Milk(240g)
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  Mixed Vegetables, Frozen(454g)
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  Greek Yogurt (2%)(240g)

  Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.

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  Cheddar Cheese(240g)
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  Mozzarella Cheese(120g)

  Part-skim mozzarella. Pre-shredded bags are convenient for meal prep.

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  Mustard, Dijon(5g)

  Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

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  Thyme, Dried(3g)
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  Chopped fresh parsley or thyme (for serving)

Instructions

1. 1Cook the brown rice according to package directions until tender, then set aside.
2. 2Heat the olive oil and butter in a large pot over medium heat. Once the butter melts, add the onion and cook 8–10 minutes, stirring occasionally, until softened and translucent but not browned.
3. 3Stir in the garlic and cook 30 seconds until fragrant, then sprinkle the flour over the mixture and stir constantly for 1–2 minutes over medium heat until the flour turns light brown with no white bits remaining.
4. 4Slowly pour in the chicken broth and milk while stirring constantly to prevent lumps. Increase heat to medium-high and bring to a simmer, then reduce heat and simmer gently for 5 minutes, stirring often, until the sauce thickens slightly and coats the back of a spoon.
5. 5Remove the pot from heat and stir in the mixed vegetables, Greek yogurt, half of the cheddar cheese, mozzarella, Dijon mustard, and dried thyme until smooth.
6. 6Stir in the cooked chicken and cooked rice until evenly combined.
7. 7Divide the casserole evenly into 8 airtight containers while hot, then top each portion with the remaining cheddar cheese.
8. 8To serve, transfer to a baking dish and bake at 350°F for 15 minutes until heated through and cheese melts, then broil for 2–3 minutes until the cheese is lightly golden brown, watching carefully to prevent burning.