From EatingWell: April/May 2006
Originally made in restaurants with a rich Mornay sauce, chicken divan often featured canned cream of mushroom soup, mayonnaise, sour cream and cheese—tasty, yes, but also loaded with fat and salt. Our revised version has all the flavor of the original with only half the calories and a fraction of the sodium. Use leftover cooked chicken breasts, if you have them on hand, for an even faster dinner.
- 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.
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.
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.
Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (35% dv), Calcium (30% dv), Folate (19% dv).
Carbohydrate Servings: 1
Exchanges: 1/2 starch, 3 vegetable, 3 lean meat
More From EatingWell
On a weekend morning, there’s nothing better than a hot stack...
Skip the store-bought candies and make your own! Try our...
Whether you’re vegan or entertaining a vegan guest for...
Thanksgiving dinner isn’t complete without an apple pie or...
The season of decorative holiday cookies is one of the most...
Whether you're looking for a quick breakfast or a refreshing...
Sweet potato casserole is a traditional Thanksgiving side...
Chicken is always a favorite for anyone looking for a protein...
The tartness of fresh cranberries is a flavorful addition to...
Make your own pickles! Get the most out of summer’s bounty by...
A piping-hot bowl of soup is a satisfying meal for a cozy...
Our healthy carrot recipes will help you get your fill of...
In just 10 minutes, make a delicious Thanksgiving appetizer...
Don't let muffins fool you: they may sound healthy, but many...
When it’s chilly outside, there’s no better way to warm up...
Wake up with these delicious and healthy recipes for homemade...
- Ease of Preparation
- Total Time
- 1 hour or less
- Main Ingredient
- April/May 2006