Chicken Divan
Ingredients
- 1 1/2 pounds broccoli chopped
- 24 oz skinless,boneless chicken breast
- salt and pepper
- 1 Tbsp unsalted butter
- 2 1/2 tsp olive oil extra virgin
- 2 garlic cloves crushed
- 2 Tbsp minced shallot or onion
- 1/4 cup all-purpose flour
- 1 cup fat-free chicken broth
- 1 cup nonfat milk
- 1/4 cup dry sherry or white wine
- 6 oz shredded reduced-fat swiss cheese
- 1/4 cup grated parmesan cheese
- 1/4 cup seasoned whole-wheat bread crumbs
Instructions
- 1. Bring a large pot of water to a boil. Add broccoli and blanch 3 minutes. Drain and rinse with cold water to stop cooking
- 2. Preheat oven to 350°F. Mist a 9-by-13-inch baking dish with cooking spray
- 3. Season chicken with salt and pepper. Mist a large skillet or grill pan with cooking spray; place over medium-low heat. Cook chicken, turning once, until browned and almost cooked through, about 10 minutes. Remove from heat; transfer chicken to a cutting board. When cool, slice chicken into bite-size pieces
- 4. Warm a medium skillet over medium heat. Add butter and 2 tsp. oil; heat until butter has melted. Add garlic and shallots and sauté until tender, about 3 minutes. Sprinkle flour over mixture and whisk until incorporated. Stir in broth, milk and sherry and bring to a boil. Remove from heat and stir in half of Swiss cheese. Season with salt and pepper
- 5. Arrange broccoli in baking dish and pour half of sauce on top. Arrange chicken on top and cover with remaining sauce. Sprinkle with remaining Swiss cheese and Parmesan; top with bread crumbs. Drizzle with 1/2 tsp. olive oil
- 6. Bake for 30 minutes or until browned on top; serve hot
Nutrition
Calories: 390kcalCarbohydrates: 19gProtein: 41gFat: 13gSaturated Fat: 7gCholesterol: 93mgSodium: 701mgFiber: 3g
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