Chicken or Turkey Divan
Jun 14, 2006 12:10:01 GMT -8
Post by barbogold on Jun 14, 2006 12:10:01 GMT -8
CHICKEN OR TURKEY DIVAN
Yield: 6 servings
Source: "Forbidden Foods Diabetic Cooking"
Info: diabeticgourmet.com/book_archive/details/12.shtml
INGREDIENTS
- 1/4 cup stick margarine
- 3 tablespoons all-purpose flour
- 1/8 teaspoon ground white pepper
- 1 (14-1/2 ounce) can fat-free, reduced-sodium chicken broth
- 1/2 cup fat-free (skim) milk
- 2 tablespoon dry white wine
- 1 (1 pound) bag frozen broccoli spears or cuts, thawed
- 1-1/2 cups cooked, skinless, boneless chicken breast,
cubed (18 ounces precooked)
- 2 tablespoons grated Parmesan cheese
DIRECTIONS
Preheat the oven to 350 degrees F.
Spray an 8x8-inch square pan with nonstick cooking spray.
In a medium skillet, melt the margarine. Add the flour
and pepper and stir until smooth. Cook, stirring as needed,
until thickened, about 1 minute. Add the broth and cook,
stirring constantly, until the mixture thickens and bubbles,
3-4 minutes. Add the milk and wine; reduce the heat to low.
Spread the broccoli evenly in the baking pan.
Scatter the chicken over the broccoli, then cover evenly
with the sauce. Top evenly with the cheese. Bake until
lightly browned, 20-25 minutes.
Nutritional Information Per Serving (1/6 of recipe):
Calories: 269, Fat: 12 g, Cholesterol: 75 mg, Sodium: 360 mg,
Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 32 g
Diabetic Exchanges: 1/2 Carbohydrate, 4 Lean Meat
Yield: 6 servings
Source: "Forbidden Foods Diabetic Cooking"
Info: diabeticgourmet.com/book_archive/details/12.shtml
INGREDIENTS
- 1/4 cup stick margarine
- 3 tablespoons all-purpose flour
- 1/8 teaspoon ground white pepper
- 1 (14-1/2 ounce) can fat-free, reduced-sodium chicken broth
- 1/2 cup fat-free (skim) milk
- 2 tablespoon dry white wine
- 1 (1 pound) bag frozen broccoli spears or cuts, thawed
- 1-1/2 cups cooked, skinless, boneless chicken breast,
cubed (18 ounces precooked)
- 2 tablespoons grated Parmesan cheese
DIRECTIONS
Preheat the oven to 350 degrees F.
Spray an 8x8-inch square pan with nonstick cooking spray.
In a medium skillet, melt the margarine. Add the flour
and pepper and stir until smooth. Cook, stirring as needed,
until thickened, about 1 minute. Add the broth and cook,
stirring constantly, until the mixture thickens and bubbles,
3-4 minutes. Add the milk and wine; reduce the heat to low.
Spread the broccoli evenly in the baking pan.
Scatter the chicken over the broccoli, then cover evenly
with the sauce. Top evenly with the cheese. Bake until
lightly browned, 20-25 minutes.
Nutritional Information Per Serving (1/6 of recipe):
Calories: 269, Fat: 12 g, Cholesterol: 75 mg, Sodium: 360 mg,
Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 32 g
Diabetic Exchanges: 1/2 Carbohydrate, 4 Lean Meat