Monday, July 25, 2011

Stephanie Comes To Visit

My niece Stephanie will be staying with us this week.  I try to plan enough activities so she doesn't get bored, and our number one favorite thing to do cook!  Last year I gave her a notebook to write down the recipes of dishes we prepared, and she'll be able to add several dishes from this visit.  I also bought her a cookbook from the editors of Eating Well:  Comfort Foods Made Healthy which gives a healthy makeover to many comfort food dishes such as Sloppy Joes and Chicken Pot Pie as well as appetizers, soups, sauces, and side dishes.

Tonight we made Chicken Divan.  Now this is the first time I've tried the dish so I have no idea how Eating Well's version compares to the original recipe, but I do know that everyone thought tonight's version was delicious!  

We served the Chicken Divan over egg noodles, and used fresh broccoli instead of frozen.  We substituted vegetable stock for chicken, and chicken tenders instead of chicken breast.  I didn't see the need to dirty two skillets so we cut the tenders into bite sized pieces and cooked them with a little olive oil, and transferred the cooked chicken to a plate while we made the broccoli sauce.  

Serves six

EatingWell Comfort Foods Made Healthy: The Classic Makeover Cookbook (EatingWell)
1 1/2 pounds bones, skinless chicken breast
1 tbsp extra virgin olive oil
2 cups diced leek, white and light green parts only (about 1 large)
1/2 tsp salt
5 tbsp all purpose flour
1 14 ounce can reduced sodium chicken broth
1 cup low-fat milk
2 tbsp dry sherry
1/2 tsp dried thyme
1/2 tsp freshly ground pepper
2 10 ounce boxes frozen chopped broccoli, thawed, or 1 pound broccoli crowns chopped.
1 cup grated Parmesan cheese, divided
1/4 cup low fat mayonnaise
2 tsp Dijon mustard

     Preheat oven to 375.  Coat a 7"x11" (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 cook for 10 minutes before serving. 

Nutritional information per serving (w/o pasta):  308 calories; 10g fat (4g sat, 4g mono); 76mg cholesterol; 20g carbohydrate; 35g protein; 4g fiber; 712mg sodium; 401mg potassium.

Nutritional bonus:  Vitamin C 70% daily value, Vitamin A 35% daily value, Calcium 30% daily value, Folate 19% daily value. 

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