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Chicken Divan - Diet Version

<p>This family favorite is classic comfort food at it's best, and it's lightened up to help with your New Year's Resolutions.</p>
6 Servings Recipe By

Ingredients

  • 4 1/2 cups dice Broccoli
  • 1 tablespoon Butter
  • 2 teaspoons Olive Oil
  • 2 teaspoons mince Garlic, Cloves
  • 1 tablespoon dice Shallot
  • 4 tablespoons Flour, All-Purpose
  • 1 cup Chicken Broth/Stock, Reduced Fat
  • 1 cup Skim Milk
  • 2 fluid ounces White Wine
  • 1 1/2 cups Swiss Cheese, Light, Shredded
  • 1/4 teaspoons Salt
  • 1/4 teaspoons Black Pepper
  • 3 cups cook and slice Chicken, Boneless Breasts
  • 1/4 cups Parmesan Cheese, Grated
  • 1/4 cups Bread Crumbs, Italian

Freezer Containers

Supplies

Nutritional Information

  • 1 serving = about 2 cups
  • 277 Calories
  • 9g Total Fat
  • 4g Sat Fat
  • 0g Trans Fat
  • 82mg Cholesterol
  • 393mg Sodium
  • 13g Total Carb
  • 1g Fiber
  • 3g Total Sugars (Includes 0g Added Sugars)
  • 32g Protein
  • 5 WW Freestyle

Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

  1. Bring a large pot of water to boil.
  2. Add broccoli and blanch for 3 minutes.
  3. Remove from water and rinse with cold water to stop the cooking process.
  4. Drain well and set aside.
  5. Heat skillet over medium heat, add butter and oil and heat until hot.
  6. Add garlic and shallots. Sprinkle in the flour.
  7. Stir in broth, milk and wine and bring to a boil.
  8. Remove from heat and stir in half of the swiss cheese. Add salt and pepper.
  9. Place broccoli in the bottom of a greased 9×13 pan, pour half of sauce over broccoli.
  10. Arrange chicken on top and cover with remaining sauce.
  11. Sprinkle with remaining swiss cheese, grated Parmesan cheese and top with breadcrumbs.
  12. Bake at 350 for 30 minutes.

Freeze For Later Cooking Directions

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

  1. Bring a large pot of water to boil.
  2. Add broccoli and blanch for 3 minutes.
  3. Remove from water and rinse with cold water to stop the cooking process.
  4. Drain well and set aside.
  5. Heat skillet over medium heat, add butter and oil and heat until hot.
  6. Add garlic and shallots. Sprinkle in the flour.
  7. Stir in broth, milk and wine and bring to a boil.
  8. Remove from heat and stir in half of the swiss cheese. Add salt and pepper.
  9. Divide the broccoli between greased foil pans, and pour half the amount of sauce over top of broccoli.
  10. Arrange chicken on top and cover with remaining sauce.
  11. Sprinkle with remaining swiss cheese, grated Parmesan cheese and top with breadcrumbs.
  12. Cover tightly with foil, label and freeze.

Make From Frozen Serving Day Directions

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

  1. Thaw: In fridge
  2. Bake at 350 for 30 minutes.

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