Tuesday, January 17, 2012

Chicken divan

I found this recipe on Skinny Taste site, do yall read it? She has great low-cal recipes and provides the WW point value too, which is so nice. I made Chicken Divan, Lightened Up this week. It was good.

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
· 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
· cooking spray

I added the lemon zest and lemon, cause I like things a little "zingy" and it didn't add any calories or fat.

I quickly sauteed my broccoli in a saute pan, cause it keeps the nutrition's better than boiling and it adds a nice crunchy texture.

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 (I used skim-mozzarella, cause I don't dig 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 (I used a combination of whole wheat breadcrumbs and panko to make it crispy). Spray a little oil on top.Bake 30 minutes, serve hot