chicken divan "lightened up"

we like ourselves a chicken and broccoli casserole it's just that the traditional versions are loaded with condensed cream soups and mayo? i don't really want to know.  

i was excited to come across this recipe.  we tried it out a couple of weeks ago.  it was good enough to make again. it's definitely lacking that heaviness you get from the cream soups and such but, the swiss cheese added a nice taste which helped it to feel a little less "lightened up."  

chicken divan
recipe source skinny taste
  • 1 1/2 lbs broccoli (3 large heads) chopped
  • 24 oz boneless, skinless chicken breasts
  • salt and pepper to taste
  • 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, low sodium 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 couldn't find whole wheat so i used white)
  • cooking spray
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 degrees.  grease a 9x13 inch baking dish with cooking spray.

season the chicken with salt and pepper. using a grill pan, saute chicken over medium 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 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, 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.

bake 30 minutes, serve hot.

skinny tastes nutrition facts:
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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