Ingredients
Scale
- 1.5 lbs boneless, skinless chicken breast
- 1 tablespoon olive oil
- 1 tablespoon butter
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 2 tablespoons all-purpose flour
- 2 cups low-sodium chicken broth
- 1/2 cup plain Greek yogurt
- 2 egg whites
- 2 cups frozen mixed vegetables (peas, carrots, corn, green beans)
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon paprika
- 1 teaspoon fresh thyme leaves or parsley
- Optional: 1/2 cup shredded cheddar or mozzarella cheese
Instructions
- Pat chicken dry and season with salt, pepper, and paprika.
- Heat olive oil in a skillet over medium-high heat and sear chicken 4-5 minutes per side until golden brown. Remove and shred or cube chicken. Set aside.
- Melt butter in the skillet, sauté onion for 2-3 minutes, add garlic and cook 1 minute.
- Sprinkle flour over onions and garlic, stir 1 minute.
- Slowly whisk in chicken broth, simmer 2-3 minutes until thickened.
- Whisk in Greek yogurt and egg whites until smooth. Season with salt, pepper, and paprika.
- Add frozen mixed vegetables and warm through 2 minutes.
- Fold in chicken and thyme or parsley.
- Preheat oven to 375°F (190°C), grease a 9×9-inch baking dish, pour mixture in.
- Optional: top with shredded cheese. Bake 20-25 minutes (plus 3-5 more minutes if using cheese) until bubbly and golden.
- Let rest 5 minutes before serving. Garnish with parsley.
Notes
- Use rotisserie chicken for a shortcut.
- Substitute cottage cheese for Greek yogurt for extra protein.
- Freeze individual portions for easy meal prep.
- Variations: add jalapeño and Monterey Jack for spicy southwest twist, or sauté mushrooms for earthy flavor.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Baked
- Cuisine: American
Nutrition
- Serving Size: 1 plate
- Calories: 350
- Sugar: 4 g
- Sodium: 550 mg
- Fat: 10 g
- Saturated Fat: 4 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 15 g
- Fiber: 3 g
- Protein: 32 g
- Cholesterol: 85 mg