Who doesn’t love a comforting casserole when the temperatures drop outside? It’s definitely that time of year, but what about all those calories? Traditionally loaded with calories and cholesterol, this revised version of chicken divan has only half the calories (308 calories per serving) and a fraction of the sodium. Make it simple and use leftover chicken breasts when possible.
From EatingWell: April/May 2006
6 servings, about 1 1/3 cups each | Active Time: 30 minutes | Total Time: 1 hour
- 1 1/2 pounds boneless, skinless chicken breast
- 1 tablespoon extra-virgin olive oil
- 2 cups diced leek, white and light green parts only (about 1 large; see Tip)
- 1/2 teaspoon salt
- 5 tablespoons all-purpose flour
- 1 14-ounce can reduced-sodium chicken broth
- 1 cup low-fat milk
- 2 tablespoons dry sherry (see Tip)
- 1/2 teaspoon dried thyme
- 1/2 teaspoon freshly ground pepper
- 2 10-ounce boxes frozen chopped broccoli, thawed, or 1 pound broccoli crowns (see Ingredient Note), chopped
- 1 cup grated Parmesan cheese, divided
- 1/4 cup low-fat mayonnaise
- 2 teaspoons Dijon mustard
- Preheat oven to 375°F. Coat a 7-by-11-inch (2-quart) glass baking dish with cooking spray.
- Place chicken in a medium skillet or saucepan and add water to cover. Bring to a simmer over high heat. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the center, 10 to 12 minutes. Drain and slice into bite-size pieces.
- Heat oil in a large nonstick skillet over medium-high heat. Add leek and salt and cook, stirring often, until softened but not browned, 3 to 4 minutes. Add flour; stir to coat. Add broth, milk, sherry, thyme and pepper and bring to a simmer, stirring constantly. Add broccoli; return to a simmer. Remove from heat and stir in 1/2 cup Parmesan, mayonnaise and mustard.
- Spread half the broccoli mixture in the prepared baking dish. Top with the chicken, then the remaining broccoli mixture. Sprinkle evenly with the remaining 1/2 cup Parmesan. Bake until bubbling, 20 to 25 minutes. Let cool for 10 minutes before serving.
Per serving : 308 Calories; 10 g Fat; 4 g Sat; 4 g Mono; 76 mg Cholesterol; 20 g Carbohydrates; 35 g Protein; 4 g Fiber; 712 mg Sodium; 401 mg Potassium
1 Carbohydrate Serving
Exchanges: 1/2 starch, 3 vegetable, 3 lean meat
Tips & Notes
- Tips: To clean leeks, trim and discard green tops and white roots. Split leeks lengthwise and place in plenty of water. Swish the leeks in the water to release any sand or soil. Drain. Repeat until no grit remains.
- Sherry is a type of fortified wine originally from southern Spain. Don’t use the “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, purchase dry sherry that’s sold with other fortified wines in your wine or liquor store.
- Ingredient Note: Most supermarkets sell broccoli crowns, which are the tops of the bunches, with the stalks cut off. Although crowns are more expensive than entire bunches, they are convenient and there is considerably less waste.
Get more chicken casserole recipes at Eating Well.