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.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

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)

Directions

Step 1

Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish and set aside.

Step 2

Steam or blanch the broccoli and cauliflower florets until they are just tender, about 3-4 minutes. Drain and set aside.

Step 3

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.

Step 4

Stir the cooked wild rice and poppy seeds into the yogurt mixture. Gently fold in the steamed vegetables until everything is evenly coated.

Step 5

Transfer the mixture into the prepared baking dish, spreading it out evenly.

Step 6

If using cheddar cheese, sprinkle it evenly over the top of the casserole.

Step 7

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.

Step 8

Bake in the preheated oven for 20-25 minutes, or until the casserole is bubbly and the topping is golden brown.

Step 9

Let the casserole cool slightly before serving. Serve warm as a hearty main dish or a comforting side.

Nutrition Facts

Serving size	(1609.2g)

Amount per serving	% Daily Value*
Calories	1636.5

Total Fat 71.8g	0%
Saturated Fat 27.2g	0%
Polyunsaturated Fat 2.8g
Cholesterol 115.2mg	0%
Sodium 2585.2mg	0%
Total Carbohydrate 170.0g	0%
Dietary Fiber 23.7g	0%
Total Sugars 28.5g
Protein 85.6g	0%

Vitamin D 12IU	0%
Calcium 1130.9mg	0%
Iron 9.5mg	0%
Potassium 2065.9mg	0%

*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.

Source of Calories

Fat: 38.7%

Protein: 20.5%

Carbs: 40.8%