American · Dinner
Chicken Divan (Low-Chol)
Poached chicken breast layered over steamed broccoli, bound in a light sauce built from skim milk, low-fat cottage cheese, and chicken stock rather than cream. Finished with a thin dusting of sharp cheddar and toasted breadcrumbs, then baked until bubbling as a lightened American casserole.
$4
20 minsPrep
35 minsCook
55 minsTotal
MediumLevel
Nutrition per serving
315Calories
43.8gProtein
5.8gFat
26gCarbs
8.2gSugar
6.1gFiber
565mgSodium
76mgChol
1.9gSat Fat
981mgPotassium
231mgCalcium
2.1mgIron
0.5mcgVitamin B12
95mgVitamin C
protein-rich
low-calorie
high-fiber
low-cholesterol
low-carb
low-chol
Instructions
1
Prep
Heat the oven to 375F (190C) and lightly oil a small baking dish while you portion the chicken breast and broccoli florets.
2
Poach
Simmer the chicken breast in barely bubbling water over medium-low heat for 12 minutes until opaque and firm, then slice.
3
Steam
Cook broccoli over medium heat 4 minutes until bright green and tender, then whisk flour into skim milk and stock and simmer 4 minutes until thickened.
4
Build
Off heat stir cottage cheese, Dijon mustard, black pepper and salt into the sauce, lay broccoli then chicken, pour sauce, scatter cheddar and breadcrumbs.
5
Bake
Bake at 375F (190C) for 15 minutes until golden and bubbling at the edges.
6
Rest
Let rest 5 minutes.
7
Plate
Spoon the entire casserole onto a warm plate with the topping facing upward.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g chicken breast
- 16 oz450g broccoli florets
- 1 cup240ml skim milk
- 1/2 cup120g low-fat cottage cheese
- 1/2 cup120ml low-sodium chicken stock
- 2 tbsp2 tbsp all-purpose flour
- 1/2 oz14g sharp cheddar cheese
- 1 oz28g breadcrumbs
- 1 tsp1 tsp olive oil
- 1 tsp1 tsp Dijon mustard
- 2 pinch2 pinch black pepper
- 2 pinch2 pinch salt
