Monday, January 24, 2011

Lower Fat Chicken Divan

           I found this recipe last week and made it over the weekend, what a huge hit. Everyone liked it, even college son #2. I used my panini maker to quickly cook my chicken and was thrilled with the way it turned out. This casserole comes out of the oven creamy and delicious.

1-1/2 lbs broccoli (3 large heads) chopped
24 oz boneless skinless chicken breasts (or 18 oz cooked)
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 fat free chicken broth
1 cup fat free milk
2 oz dry sherry (white wine would work)
6 oz shredded reduced-fat swiss
1/4 cup grated parmesan cheese
1/4 cup seasoned whole wheat breadcrumbs ( I made my own)
cooking spray

Cooking my chicken on an indoor grill
Broccoli ready to be blanched
Toast bread first
Put toast in food processor to make bread crumbs
Blanching Broccoli
Sautéing butter, garlic and shallots
Blanched broccoli goes into casserole dish first
Add cheese sauce
Remaining sauce and I put some broccoli on top;
 top with breadcrumbs
Out of the oven and ready to eat.


Bring a large pot of 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 350°. Grease a 9 x 13 inch baking dish with cooking spray.
Season the chicken with salt and pepper. Using a grill pan or Forman grill, saute chicken on medium-low heat on both sides 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 on 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, milk and sherry and bring to a boil. Remove from heat and stir in half of the swiss cheese. Season to taste with salt and pepper.
Arrange the broccoli in a casserole dish and pour half of the sauce over the broccoli. Arrange the chicken on top and cover with remaining sauce. Sprinkle the remaining swiss cheese, grated parmesan and top with breadcrumbs. Spray a little oil on top.
Servings: 6 • Serving Size: 1/6th • Old Points: 7 pts • Points+: 8 pts
Calories: 335.7 • Fat: 12.3 g • Protein: 34.5 g • Carb: 19.8 g • Fiber: 4.1 g  

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