Recipe of the Week - Chicken Divan Lightened Up

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A healthier Chicken Divan made from scratch with layers of tender chicken breast and broccoli in a creamy sauce topped with golden crumbs.

INGREDIENTS

  • 1-1/2 lbs broccoli florets, (3 large heads) chopped

  • 4 cloves garlic, crushed

  • olive oil spray

  • 2 tablespoons light mayo

  • 3 boneless skinless chicken breasts, 8 ounces each

  • kosher salt and fresh ground pepper

  • 1 tablespoon butter

  • 2 teaspoon extra virgin olive oil, divided

  • 1/4 cup shallots or onion, minced

  • 1/4 cup all purpose , or gluten-free flour like cup4cup

  • 1 cup chicken broth

  • 1 cup fat free milk

  • 2 ounces dry sherry, white wine would work

  • 6 ounces reduced-fat Swiss cheese, shredded or chopped fine

  • 1/4 cup grated Parmesan cheese

  • 1/4 cup seasoned whole wheat breadcrumbs , or gluten-free crumbs

INSTRUCTIONS

  • Preheat oven to 350F. Spray a 9 x 13 inch baking dish with olive oil spray.

  • In a large skillet, over medium heat add 1 teaspoon olive oil and garlic and cook 30 seconds. Add the broccoli, 1/4 teaspoon kosher salt, 1 tablespoon of water and cover.

  • Let the broccoli cook until tender crisp, 3 minutes. Transfer to the baking dish.

  • Pound the thicker end of the chicken breast to make it even on both sides. Brush mayo on the chicken and season with 1/2 teaspoon salt and black pepper, to taste. 

  • Heat the skillet over medium heat, when hot spray with oil and cook the chicken until 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.

  • Reduce the heat of the skillet to medium heat. Add the butter and remaining oil until melted and then add the shallots and cook until tender, 2 to 3 minutes.

  • Sprinkle the flour cook, stirring about 1 minute. Whisk in broth, milk, 1/2 teaspoon salt and sherry and bring to a simmer about 1 1/2 minutes on low. Remove from heat and stir in half of the Swiss cheese.

  • Pour half of the sauce over the broccoli and mix to coat. Arrange the chicken on top and cover with remaining sauce.

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

  • Spritz a little oil on top. Bake 30 minutes, until hot and golden.

Nutrition Information

  • Serving Size: 1 & 2/3 Cup

  • Calories: 387

  • Carbohydrates: 22 g

  • Protein: 42 g

  • Fat: 14.5 g

  • Saturated Fat: 5.5 g

  • Cholesterol: 112 mg

  • Sodium: 606.5 mg

  • Fiber: 3.5 g

  • Sugar: 5.5 g