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Lowcountry's Chicken Divan

If you are craving something warm, creamy and cheesy stop. right. here. This recipe will knock your socks off. This is a healthy take on a classic chicken casserole.





Makes 6 servings 

Ingredients

2 tablespoons of butter

2 tablespoons of flour

½ cup chicken stock, low-sodium

¼ cup milk (I used 1%)

¼ teaspoon of garlic salt

¼ teaspoons of onion powder

2 dashes of paprika, plus some extra on top 

 A pinch of pepper

1 tablespoon of cooking Sherry (Optional)

1/2 cup sour cream (light, but NOT fat free)

3/4 cup fontina cheese, shredded

¼ cups of parmesan cheese, shredded

2 ½  cups cooked broccoli florets

1 pound of cooked chicken, chopped

1/2 cup crunched up croutons (optional)

Directions:

Preheat oven to 375 degrees.

Fill a small pot with 1 inch of water, and add the broccoli florets.

In a large skillet, melt the butter over low heat (about 1.5 - 2 minutes). Keep at low heat so the butter does not brown

Add flour, and stir to combine; cook for about a minute on low.

Add the milk, chicken broth, garlic salt, pepper and cooking sherry (optional), and whisk to combine.

Cook on medium low until thickened, about 2 minutes then, stir in the cheese and sour cream.

Turn off the heat, and continue to stir until the cheese chunks melt.

Spray a 2.5 quart casserole dish with cooking spray.

In a large bowl mix together chicken and broccoli, pour the sauce over and mix well. Pour into prepared casserole dish. Sprinkle top with paprika lightly and croutons (optional)

Bake at 375 until bubble and golden, about 22 minutes.

Remove from the oven, serve over brown rice. 


Nutrition Info: Calories (not including brown rice):  295, Protein: 28.2, Carbs: 5.3g Fat: 17.5g Sat Fat: 9.6g Sodium: 390mg


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Caitlin Lewis MS, RD - owner

Dietitian, Culinary Nutritionist

Based out of Bluffton, SC, USA

Contact: Lewis.lowcountrynutrition@gmail.com