Here’s one of our favourite chicken recipes that we’ve
been making for many years!
Start by boiling a
pot of water. Cut up a large head of broccoli into florets and add to the pot.
Boil for 5 minutes until tender. Strain, chop florets into small pieces and transfer to a bowl.
Add half a cup of
grated light cheddar cheese, one clove of minced garlic and sea salt & ground
pepper to taste.
Next, spread mixture
on top of 5 medium sized butterflied chicken breasts (click here for
instructions on how to butterfly a chicken breast.)
Roll up chicken
breasts and hold in place with toothpicks.
Place chicken on a
foil lined baking sheet coated with cooking spray. Drizzle chicken with olive
oil, a pinch of dried thyme each, sea salt and ground pepper to taste. Bake at
350oF for 30 minutes.
While the chicken is
cooking, prepare the sauce. Start by bringing one cup of low fat evaporated
milk and half a cup of low sodium chicken broth to a simmer over medium heat.
Add sea salt and ground pepper to taste.
Next, combine a
quarter cup of red wine with one and a half teaspoons of corn starch. Mix well
and add to milk mixture. Whisk for 3-5 minutes until sauce thickens.
Remove from heat and
add two tablespoons of light parmesan cheese and one teaspoon of dijon mustard.
Remove chicken from
the oven.
Slice and serve with red wine dijon sauce.
Stuffed Chicken Divan
with Red Wine Dijon Sauce
Makes 5 servings
Recipe adapted from
Food Network
Ingredients:
5 medium sized
boneless chicken breasts
1 large head of
broccoli
1 garlic clove,
minced
½ cup light cheddar
cheese, grated
1 tps extra virgin
olive oil
pinch of dried thyme
sea salt and ground
pepper to taste
Sauce
1 cup low fat
evaporated milk
½ cup low sodium
chicken broth
¼ cup red wine
1 ½ tsp corn starch
2 tbsp parmesan
cheese
1 tsp dijon mustard
sea salt and ground
pepper to taste
Instructions:
- Preheat oven to 350oF.
- Bring a pot of water to a boil. Chop head of broccoli into florets and boil for 5 minutes until tender.
- Strain broccoli and chop florets into small pieces.
- Add grated cheese, minced garlic, and salt & pepper to taste. Mix and set aside.
- Butterfly chicken breasts and place broccoli mixture in the center of each breast. Roll up and keep in place with toothpicks.
- Place chicken on a foil lined baking sheet coated with cooking spray.
- Bake for 30 minutes.
- Bring milk and broth to a simmer over medium heat.
- Wisk in corn starch and wine together and add to the sauce
- Whisk for 3-5 minutes until sauce thickens.
- Remove from heat and add parmesan and mustard.
- Serve sauce on top of the chicken.
Makes 5 servings.
Each serving is approximately 245 calories.
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