336 Cals 34.5 Protein 20 Carbs 12 Fats
PREP TIME:
30 mins
COOK TIME:
30 mins
TOTAL TIME:
1 hr
YIELD:6 SERVINGS
COURSE:Dinner
CUISINE:American
This Chicken Divan makeover is the BEST with no canned soups or mayo! Just layers of tender chicken breast and broccoli in a flavorful creamy cheese sauce topped with golden breadcrumbs.
INGREDIENTS
1-1/2 lbs broccoli florets, (3 large heads) chopped
olive oil spray
24 oz boneless skinless chicken breasts, (from 3)
kosher salt and fresh ground pepper
1 tbsp butter
2 tsp extra virgin olive oil
2 cloves garlic, crushed
2 tbsp shallots, minced (onions would work too)
4 tbsp flour
1 cup chicken broth
1 cup fat free milk
2 oz dry sherry, white wine would work
6 oz reduced-fat Swiss cheese, shredded or chopped fine
1/4 cup grated Parmesan cheese
1/4 cup seasoned whole wheat breadcrumbs
INSTRUCTIONS
Bring a large pot of generously salted water to a boil.
Add the broccoli and blanch 3 minutes.
Rinse with cold water to stop the cooking. Drain well and set aside.
Preheat oven to 350F.
Spray a 9 x 13 inch baking dish with olive oil spray.
Season the chicken with 1/2 teaspoon salt and black pepper, to taste.
Pound the thicker end of the chicken breast to make it even on both sides. Heat a grill pan over medium-low heat, spray with oil and cook the chicken until browned, and just about cooked through, about 5 minutes on each side.
Remove from heat and transfer chicken to a cutting board. When cooled, slice chicken into bite sized pieces.
Heat a medium skillet over medium heat. Add the butter and oil until melted and then add garlic and shallots.
Sprinkle the flour and whisk until smooth. Stir in broth, 1/2 teaspoon salt, milk and sherry and bring to a boil. Remove from heat and stir in half of the Swiss cheese.
Arrange the broccoli in a casserole dish and pour half of the sauce over the broccoli and mix to coat.
Arrange the chicken on top and cover with remaining sauce.
Sprinkle the remaining Swiss cheese, grated Parmesan and top with breadcrumbs.
Spritz a little oil on top. Bake 30 minutes, until hot and golden.
Serving: 12/3 cup, Calories: 336kcal, Carbohydrates: 20g, Protein: 34.5g, Fat: 12g, Fiber: 4gBlue Smart Points:5Green Smart Points:7Purple Smart Points:5Points +:8