05 – chicken divan

6 boneless, skinless chicken breasts, 5 oz each
1 ½ cups chicken stock
4 T whole wheat flour
¾ cup skim milk
¼ c nonfat dry milk
¼ cup white wine
½ t pepper
1 large bunch of fresh broccoli
OR
10 oz frozen broccoli
1 T fresh parsley, chopped
½ c parmesan cheese, grated

instructions:
1.wrap the chicken breast in aluminum foil and bake at 350F for 30 min.
2.meanwhile, bring the chicken stock to a boil.
3.in another pan over low heat, combine ¼ cup of the boiling broth and the flour. cook and stir until smooth. gradually ad the rest of the broth, stirring until thickened. remove from heat.
4.combine the skim and nonfat dry milk, and add to the broth, along with the wine and pepper.
5.place the broccoli spears in a shallow baking dish. top with half the sauce. arange the cooked chicken breasts on top of the broccoli. combine half the cheese with the rest of the sauce, and pour over the chicken. sprinkle with parsley and the remaining cheese, and bake at 350F for 20 min.

nutritional information:
servings:  6
points:  5
calories:  247
fat:  6g
fiber: 4g
cholesterol:  79mg
sodium:  438mg

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: