From: All You MagazinePrep time: 20 minutes
Bake time: 30 minutes
Serves: 6
Cost per serving: $2.39
Ingredients:
1 1/2 lb broccoli (about 3 large heads, chopped)
24 oz. boneless, skinless chicken breasts
Salt and pepper
1 Tbsp. unsalted butter
2 1/2 tsp. extra virgin olive oil
2 cloves garlic, crushed or minced
2 Tbsp. minced shallot or onion (I didn't add this because Kaylen doesn't like onions)
1/4 cup flour
1 cup fat free chicken broth
1 cup milk
1/4 cup dry sherry or white wine (didn't use this either)
6 oz. shredded Swiss cheese (I used the Italian mix that has 4 different cheeses)
1/4 cup grated Parmesan
1/4 cup seasoned bread crumbs (I used Club crackers that I crushed up.
Directions:
- Preheat over to 350 F. Spray a 9 by 13 inch baking dish with cooking spray of your choice.
- Season chicken with salt and pepper (I used garlic pepper). Spray a large skillet or grill pan with with cooking spray; place over medium-low heat. Cook chicken, turning once, until browned and almost cooked through, about 10 minutes. Remove from heat; transfer chicken to a cutting board. When cool, slice chicken into bite size pieces.
- Bring a large pot of water to a boil. Add broccoli and blanch 3 minutes. Drain and rinse with cold water to stop cooking.
- Warm a medium skillet over medium heat. Add butter and 2 tsp. oil; heat until butter has melted. Add garlic and shallots and saute until tender, about 3 minutes. Sprinkle flour over mixture and whisk until incorporated. Stir in broth, milk, and sherry and bring to a boil. Remove from heat and stir in half of Swiss cheese. Season with salt and pepper.
- Arrange broccoli in baking dish and pour half of cheese sauce on top. Arrange chicken on top and cover with remaining sauce. Sprinkle with remaining Swiss cheese and Parmesan; top with bread crumbs. Drizzle with 1/2 tsp. olive oil.
- Bake for 30 minutes or until browned on top.
Per serving:
390 Calories
13g Fat (7g Sat)
93mg Cholesterol
3g Fiber
41g Protein
19g Carbohydrates
701mg Sodium












