Lightened Up Chicken Divan Recipe

Lightened Up Chicken Divan Recipe

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.

Preparation: 30 minutes
Cooking: 30 minutes
Total: 1 hour

Serves:

Ingredients

  • lbbroccoli 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

  1. Bring a large pot of generously salted water to a boil.

  2. Add the broccoli and blanch for 3 minutes. Rinse with cold water to stop the cooking. Drain well and set aside.

  3. Preheat oven to 350 degrees F.

  4. Spray a 9×13-inch baking dish with olive oil spray.

  5. Season the chicken with ½ teaspoon of salt and black pepper to taste.

  6. Pound the thicker end of the chicken breast to make it even on both sides.

  7. 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.

  8. Remove from heat and transfer chicken to a cutting board. When cooled, slice chicken into bite-sized pieces.

  9. Heat a medium skillet over medium heat. Add the butter and oil until melted, and then add garlic and shallots.

  10. 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.

  11. Arrange the broccoli in a casserole dish and pour half of the sauce over the broccoli and mix to coat.

  12. Arrange the chicken on top and cover with remaining sauce.

  13. Sprinkle the remaining Swiss cheese, grated Parmesan, and top with breadcrumbs.

  14. Spritz a little oil on top. Bake for 30 minutes, or until hot and golden.

  15. Serve and enjoy!

Nutrition

  • Calories: 525.83kcal
  • Fat: 30.42g
  • Saturated Fat: 12.14g
  • Trans Fat: 0.20g
  • Monounsaturated Fat: 12.38g
  • Polyunsaturated Fat: 3.72g
  • Carbohydrates: 20.96g
  • Fiber: 0.75g
  • Sugar: 3.79g
  • Protein: 40.60g
  • Cholesterol: 113.22mg
  • Sodium: 872.03mg
  • Calcium: 430.42mg
  • Potassium: 795.11mg
  • Iron: 2.55mg
  • Vitamin A: 308.11µg
  • Vitamin C: 106.35mg
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