My Lightened Veggie Version of Poppy Seed Chicken
Elevate your meal game with "My Lightened Veggie Version of Poppy Seed Chicken," a wholesome and satisfying twist on the classic comfort food! Packed with nutrient-rich broccoli, cauliflower, and hearty wild rice, this creamy casserole swaps heavy ingredients for light alternatives like low-fat Greek yogurt and reduced-fat cream cheese. A touch of poppy seeds adds a subtle nutty flavor, while a golden panko breadcrumb topping delivers the perfect crunch. Whether enjoyed as a main dish or a cozy side, this easy-to-make casserole is ideal for busy weeknights or potluck gatherings. Ready in just 30 minutes, it’s a flavorful, veggie-packed dish that doesn’t skimp on indulgence or nutrition.
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Recipe Information
Ingredients
- 3 cups Broccoli florets
- 3 cups Cauliflower florets
- 2 cups Cooked wild rice
- 1 cup Low-fat plain Greek yogurt
- 0.5 cup Low-sodium vegetable broth
- 4 ounces Cream cheese, softened (light or reduced fat)
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon Poppy seeds
- 0.75 cup Panko breadcrumbs
- 2 tablespoons Olive oil
- 0.5 cup Shredded reduced-fat cheddar cheese (optional)
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish and set aside.
Steam or blanch the broccoli and cauliflower florets until they are just tender, about 3-4 minutes. Drain and set aside.
In a large mixing bowl, whisk together the Greek yogurt, vegetable broth, softened cream cheese, garlic powder, onion powder, salt, and black pepper until smooth and creamy.
Stir the cooked wild rice and poppy seeds into the yogurt mixture. Gently fold in the steamed vegetables until everything is evenly coated.
Transfer the mixture into the prepared baking dish, spreading it out evenly.
If using cheddar cheese, sprinkle it evenly over the top of the casserole.
In a small bowl, mix the panko breadcrumbs with olive oil until the crumbs are lightly moistened. Sprinkle the breadcrumb mixture over the top of the casserole to create a crunchy topping.
Bake in the preheated oven for 20-25 minutes, or until the casserole is bubbly and the topping is golden brown.
Let the casserole cool slightly before serving. Serve warm as a hearty main dish or a comforting side.
Nutrition Facts
Calories |
302 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 19 mg | 6% | |
| Sodium | 456 mg | 20% | |
| Total Carbohydrate | 34.8 g | 13% | |
| Dietary Fiber | 4.2 g | 15% | |
| Total Sugars | 5.0 g | ||
| Protein | 14.7 g | 29% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 193 mg | 15% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 308 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
