Chicken Divan.... Well, If you have to eat broccoli...

March 19, 2015

In my life, I've had my share of broccoli, but it's always been steamed and then coupled with baked chicken seasoned with salt and pepper... simple, but boring and stigmatized as diet food.  If you have to eat broccoli, I suggest eating this dish as it's very tasty and definitely NOT boring...

Chicken Divan

GTLF: Chicken Breasts p. 86

Serves 4, working time 40 min., total time 1 hour

3/4 pound boneless, skinless chicken breasts

1 c reduced sodium chicken broth, de fatted

1/2 C coarsely chopped onion

1/2 tsp. dried sage

1/2 tsp dried thyme

6 C broccoli florets

1/3 C flour

1/2 C evaporated skimmed milk

1 tablespoon dry sherry

1/2 tsp Worcestershire sauce

3/4 tsp dry mustard

1/4 C grated Parmesan cheese

1/2 tsp salt

1/4 tsp freshly ground black pepper

1. Preheat the oven to 400 degrees. Spray an 11 X 7 in. baking dish with nonstick cooking spray. In a medium saucepan, combine the chicken, broth, 1/2 C of water, the onion, sage and thyme. Bring to a boil, reduce the heat to a simmer, and cook until the chicken is no longer pink in the center, about 6 min. With a slotted spoon, transfer the chicken to a cutting board and cut crosswise into 1/2 in. slices.

2. Add the broccoli to the saucepan, cover, and simmer until the broccoli is crisp tender, about 2 min. With a slotted spoon, transfer the broccoli to the prepared baking dish and arrange the chicken on top. Keep the broth at a simmer.

3. In a jar with a tight fitting lid, combine the flour, evaporate milk, sherry, Worcestershire sauce, and mustard and shake until blended. Whisk the flour mixture into the simmering broth. Cook, stirring, until the sauce is slightly thickened, 1 to 2 min. Stir in the Parmesan, salt, and pepper and simmer until the cheese is melted, about 1 min.

4. Spoon the sauce over the chicken. Spray a large piece of foil with nonstick cooking spray and cover the baking dish with the foil, sprayed side down. Bake for 25 min. or until bubbling hot.

Nutritional Information: 3 g fat, 224 calories, 1.3 g sat. fat, 19 g carbohydrate, 29 g protein, 55 mg cholesterol, 655 mg sodium.

TIPS:

1. I have these dishes that are marked for 4 C , 3C, 2C and 1 C... while I have plenty of measuring cups for 1 and 2 C, I have the 3 and 4 C measures really helpful for things like broccoli or cabbage or leafy lettuce... 

2. I have bought several measuring spoon sets. I separated all the spoons and have a drawer for just the spoons and cups.  I find this to be really helpful as well. When I started with GTLF I only had two sets of spoons and I found it really annoying to have to wash those everyday.