ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Chicken Divan

Photo: Antonis Achilleos
Prep time 20 mins
Bake time 30 mins
Total time 50 mins
Yield Serves 6
Classic Chicken Divan is the perfect one-dish meal for those busy weeknights. This version gets lightened up but still retains its savory flavor.

Ingredients

  • 1 1/2 pounds broccoli (about 3 large heads), chopped
  • 24 ounces boneless, skinless chicken breasts
  • Salt and pepper
  • 1 tablespoon unsalted butter
  • 2 1/2 teaspoons extra-virgin olive oil
  • 2 cloves garlic, crushed
  • 2 tablespoons minced shallot or onion
  • 1/4 cup all-purpose flour
  • 1 cup fat-free chicken broth
  • 1 cup nonfat milk
  • 1/4 cup dry sherry or white wine
  • 6 ounces shredded reduced-fat Swiss cheese
  • 1/4 cup grated Parmesan
  • 1/4 cup seasoned whole-wheat bread crumbs

Nutrition Information

  • calories 390
  • fat 13 g
  • satfat 7 g
  • protein 41 g
  • carbohydrate 19 g
  • fiber 3 g
  • cholesterol 93 mg
  • sodium 701 mg

How to Make It

  1. Bring a large pot of water to a boil. Add broccoli and blanch 3 minutes. Drain and rinse with cold water to stop cooking.

  2. Preheat oven to 350°F. Mist a 9-by-13-inch baking dish with cooking spray.

  3. Season chicken with salt and pepper. Mist a large skillet or grill pan with cooking spray; place over medium-low heat. Cook chicken, turning once, until browned and almost cooked through, about 10 minutes. Remove from heat; transfer chicken to a cutting board. When cool, slice chicken into bite-size pieces.

  4. Warm a medium skillet over medium heat. Add butter and 2 tsp. oil; heat until butter has melted. Add garlic and shallots and sauté until tender, about 3 minutes. Sprinkle flour over mixture and whisk until incorporated. Stir in broth, milk and sherry and bring to a boil. Remove from heat and stir in half of Swiss cheese. Season with salt and pepper.

  5. Arrange broccoli in baking dish and pour half of sauce on top. Arrange chicken on top and cover with remaining sauce. Sprinkle with remaining Swiss cheese and Parmesan; top with bread crumbs. Drizzle with 1/2 tsp. olive oil.

  6. Bake for 30 minutes or until browned on top; serve hot.