Wednesday, January 11, 2012

Chicken Divan

This recipe comes from the book below(p.86) is is Brian-approved!
*NOTE: I halved this recipe when I made it, so the pictures may look like less than what the actual dish would be if prepared according to the normal directions*

Chicken Divan

* 1/4 cup stick margarine
* 3 Tbsp. all-purpose flour
* 1/8 tsp. ground white pepper (I used black pepper)
* 1 (14.5 oz.) can fat free, reduced sodium chicken broth (I used the broth from when I boiled my chicken)
* 1/2 cup fat free, skim milk (I used rice milk)
* 2 Tbsp. dry white wine
* 1 (1 lb.) bag frozen broccoli, thawed
* 1 1/2 cups cooked, chicken breast, cubed (18 oz.)
* 2 Tbsp. grated Parmesan cheese


1. Preheat the oven to 350. Spray an 8x8 square pan with nonstick cooking spray.

2. In a medium skillet, melt the 1/4c. stick margarine.

3. Add the 3T. flour and 1/8t. pepper and stir until smooth. Cook, stirring until needed, until thickened, about 1 minute.

4. Add the broth and cook, stirring constantly, until the mixture thickens and bubbles, 3-4 minutes.

5. Add the milk and wine; reduce the heat to low.

6. Spread the broccoli evenly in the baking dish.

7. Scatter the chicken over the broccoli.

8. Cover evenly with sauce.

9. Top evenly with cheese. Bake until lightly browned, 20-25 minutes.

10. ENJOY!

Breakdown, 1/6:
269 cal
12g fat
75mg cholesterol
360mg sodium
8g carb
2g fiber
3g sugar
32g protein

No comments:

Post a Comment