Ingredients
Scale
- 1 ½ lbs broccoli florets (3 large heads, chopped)
- 4 cloves garlic, crushed
- Olive oil spray
- 2 tablespoons light mayo
- 3 boneless skinless chicken breasts (8 ounces each)
- Kosher salt and fresh ground pepper, to taste
- 1 tablespoon butter
- 2 teaspoons extra virgin olive oil, divided
- ¼ cup shallots or onion, minced
- ¼ cup all-purpose or gluten-free flour (like Cup4Cup)
- 1 cup chicken broth
- 1 cup fat-free milk
- 2 ounces dry sherry (or white wine)
- 6 ounces reduced-fat Swiss cheese, shredded or finely chopped
- ¼ cup grated Parmesan cheese
- ¼ cup seasoned whole wheat breadcrumbs (or gluten-free crumbs)
Instructions
- Preheat oven to 350°F and grease a 9 x 13 inch baking dish.
- Sauté garlic in olive oil, add broccoli, salt, and steam until tender-crisp.
- Prepare chicken by pounding thick ends, brush with mayo, and season.
- Cook chicken in the same skillet until almost fully cooked, then slice.
- Make sauce with butter, olive oil, shallots, flour, chicken broth, milk, and sherry.
- Pour sauce over broccoli in the baking dish, layer chicken, and pour remaining sauce.
- Top with Swiss cheese, Parmesan, and breadcrumbs, spritz with olive oil.
- Bake for about 30 minutes or until golden brown.
Notes
Use fresh broccoli for the best flavor.
Avoid overcooking chicken, as it will finish in the oven.
Season liberally with salt and pepper for optimal taste.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Casserole
- Method: Baking
- Cuisine: American
Nutrition
- Calories: 350
- Sugar: 2
- Sodium: 550
- Fat: 12
- Saturated Fat: 4
- Unsaturated Fat: 6
- Trans Fat: 0
- Carbohydrates: 36
- Fiber: 4
- Protein: 26
- Cholesterol: 70