Chicken Divan, Lightened Up

1-1/2 lbs broccoli (3 large heads) chopped

24 oz boneless skinless chicken breasts (or 18 oz cooked)

salt and fresh ground pepper

4 tsp extra virgin olive oil

2 cloves garlic, crushed

2 tbsp shallots, minced (onions would work too)

4 Tbsp flour

1 cup chicken broth

1 cup milk, raw if possible

2 oz dry sherry,optional (white wine would work or can be substituted with extra broth)

3 oz shredded swiss cheese

1/4 cup grated parmesan cheese

1/4 cup whole wheat breadcrumbs

Bring a large pot of water to a boil. Steam the broccoli for 3 minutes. Rinse with cold water to stop the cooking. Drain well and set aside.

Preheat oven to 350°. Grease lightly a 9 x 13 inch baking dish.

Season the chicken with salt and pepper. Grill the chicken on medium-low heat on both sides until browned, and just about cooked through, about 5 minutes on each side. Remove from heat and transfer chicken to a cutting board. When cooled, slice chicken into bite sized pieces.

If you cannot grill, sauté the chicken in 2-3 tsp of lemon juice, the fresher the better.

Heat a medium skillet on medium heat. Add the oil, heat and then add garlic and shallots. Sprinkle the flour and whisk until smooth. Stir in broth, milk and sherry and bring to a boil. Remove from heat and stir in the swiss cheese. Season to taste with salt and pepper.

Arrange the broccoli in a casserole dish and pour half of the sauce over the broccoli. Arrange the chicken on top and cover with remaining sauce. Sprinkle the grated parmesan and top with breadcrumbs. Spray a little oil on top.

Bake 30 minutes, serve hot.

4 servings / 550 calories per serving 24