
How To Make Lightened Up Chicken Divan
This chicken divan recipe ditches the high-fat ingredients and serves tender chicken breasts with broccoli, creamy cheese sauce, and breadcrumb toppings.
Serves:
Ingredients
- 1½lbbroccoli florets,chopped (3 large heads)
- olive oil spray
- 24ozchicken breasts,boneless, skinless
- kosher salt and fresh ground pepper
- 1tbspbutter
- 2tspextra-virgin olive oil
- 2garlic cloves,crushed
- 2tbspshallots,minced (onions would work too)
- 4tbspflour
- 1cupchicken broth
- 1cupmilk,fat-free
- 2ozdry sherry,or white wine
- 6ozSwiss cheese,reduced-fat, shredded or chopped fine
- ¼cupParmesan cheese,grated
- ¼cupbread crumbs,seasoned, whole wheat
Instructions
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Bring a large pot of generously salted water to a boil.
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Add the broccoli and blanch for 3 minutes. Rinse with cold water to stop the cooking. Drain well and set aside.
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Preheat oven to 350 degrees F.
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Spray a 9×13-inch baking dish with olive oil spray.
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Season the chicken with ½ teaspoon of salt and black pepper to taste.
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Pound the thicker end of the chicken breast to make it even on both sides.
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Heat a grill pan over medium-low heat, spray with oil, and cook the chicken for about 5 minutes on each side, or until browned and just about cooked through.
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Remove from heat and transfer chicken to a cutting board. When cooled, slice chicken into bite-sized pieces.
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Heat a medium skillet over medium heat. Add the butter and oil until melted, and then add garlic and shallots.
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Sprinkle the flour and whisk until smooth. Stir in broth, ½ teaspoon of salt, milk, and sherry then bring to a boil. Remove from heat and stir in half of the Swiss cheese.
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Arrange the broccoli in a casserole dish and pour half of the sauce over the broccoli and mix to coat.
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Arrange the chicken on top and cover with remaining sauce.
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Sprinkle the remaining Swiss cheese, grated Parmesan, and top with breadcrumbs.
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Spritz a little oil on top. Bake for 30 minutes, or until hot and golden.
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Serve and enjoy!
Nutrition
- Calories:Â 525.83kcal
- Fat:Â 30.42g
- Saturated Fat:Â 12.14g
- Trans Fat:Â 0.20g
- Monounsaturated Fat:Â 12.38g
- Polyunsaturated Fat:Â 3.72g
- Carbohydrates:Â 20.96g
- Fiber:Â 0.75g
- Sugar:Â 3.79g
- Protein:Â 40.60g
- Cholesterol:Â 113.22mg
- Sodium:Â 872.03mg
- Calcium:Â 430.42mg
- Potassium:Â 795.11mg
- Iron:Â 2.55mg
- Vitamin A: 308.11µg
- Vitamin C:Â 106.35mg
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