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Chicken And Vegetable Dinner Casserole

Healthy Facts:

  • Zucchinis are full of water and fiber, making them a low-calorie food perfect for weight control
  • Carrots are packed with carotenoid antioxidants that prevent cancer and keep our immune systems healthy
  • Onions are high in the cancer-fighting flavonoid quercetin that protects the body from oxidative stress and free radicals
  • Corn kernels are rich in phytonutrients that fight heart disease and cancer
  • Chicken offers all essential B-vitamins and is packed with lean protein that boosts weight loss while repairing muscles

40 Min Cook Time 30Min Prep Time | Serves 6 |508Calories per Serving


  • 6 tablespoons non-dairy, trans-fat-free margarine
  • 1/4 cup all-purpose flour
  • 2 tablespoons all-purpose flour
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly-ground black pepper
  • 2 cups plain almond milk
  • 1 tablespoon fresh chives, minced
  • 1 cup crushed stuffing mix or croutons
  • 2 1/2 cups grated soy-based cheddar-style cheese
  • 2 cups carrots, grated
  • 1 1/2 cups zucchini, sliced
  • 1 cup broccoli, chopped
  • 1 cup fresh or frozen corn
  • 1/3 cup yellow or white onion, chopped
  • 1/2 cup red bell pepper
  • 6 ounces cooked, diced chicken

What You Need

  • Measuring cups
  • Measuring spoons
  • Cutting board
  • Sharp knife
  • Small saucepan
  • Whisk
  • 2-quart casserole dish
  • Medium bowl
  • Spoon

How To Make It

  1. For the Chive Cream Sauce: In a small saucepan, melt 4 tablespoons of the margarine and then whisk in the flour, salt and pepper, stirring until smooth. Cook over medium heat for 3 to 5 minutes and then remove
  2. Gradually add the non-dairy milk, stirring until smooth. Return the pan to the heat and cook, sitrring constantly until thickened, about 10 minutes. Stir in the chives and remove from heat. Set aside.
  3. For the Topping: Combine 2 tablespoons margarine, stuffing mix and 2 cups soy cheese. Reserve 1 cup of this mixture for the topping and spread the remainder on the bottom of an oiled, oven-safe 2-quart casserole dish.
  4. For the Casserole: Preheat the oven to 350 degrees F.
  5. Place vegetables in the bowl. Pour the chive cream sauce over the vegetabes, add the chicken and toss well to coat.
  6. Spoon the fillilng into the prepared casserole dish, then sprinkle with reserved topping. Top with the remaining 1/2 cup of soy cheese.
  7. Casserole can be covered and refrigerated until ready to be baked.
  8. Bake, covered, for 40 minutes (cook for an additional 10 minutes or longer if the dish is taken from the refrigertor).
  9. Remove the cover for the last 10 minutes of baking. Casserole will be golden brown on top and cheese will be melted when done.

Frances Masters

Frances Masters is a BACP accredited psychotherapist with over 30,000 client hours of experience. Follow her @fusioncoachuk, or visit The Integrated Coaching Academy for details about up coming training.