2TBls of Olive oil

1/4 Head Cauliflower

1/4 Head Broccoli

1 Zucchini

1/3C Matchstick carrots

1/4 Chopped red onion

2 Pks of Microwave multigrain rice( I use Seeds of Change 7 grain blend)

Breast of 1 Rotisserie chicken chopped

2Tbls Butter

2Tbls Flour

1C Milk

1C Chicken stock

2Tbls Dijon

1 1/2C Grated Gruyere

1/3C Greek yogurt

1C Panko

1Tbls Olive oil

Chop the cauliflower and broccoli into medium size pieces. Cut the zucchini in to half moons. Toss the cauliflower, broccoli, zucchini, onion and carrots onto a baking sheet. Pour over the olive oil and toss with your hands to coat. Season with salt and pepper and roast at 400 until tender and slightly brown, around 20 minutes. Cook your rice per package instructions. Toss rice, chopped chicken and the roasted vegetables together. For the sauce melt your butter, add in the flour. Cook the flour a minute or 2, whisk in the stock and milk. Cook until slightly thick. Off the heat whisk in the mustard, cheese and yogurt. Season to taste with salt and pepper. Pour the sauce over the chicken mixture. Pour into a 8×8 baking dish. Toss the panko and olive oil together to coat and sprinkle over the casserole. Bake at 350 for 30 minutes or until the bread crumbs are brown.