Ingredients
- 1½lbbroccoli florets,chopped (3 large heads)
- olive oil spray
- 24ozchicken breasts,boneless, skinless
- kosher salt and fresh ground pepper
- 1tbspbutter
- 2tspextra-virgin olive oil
- 2garlic cloves,crushed
- 2tbspshallots,minced (onions would work too)
- 4tbspflour
- 1cupchicken broth
- 1cupmilk,fat-free
- 2ozdry sherry,or white wine
- 6ozSwiss cheese,reduced-fat, shredded or chopped fine
- ¼cupParmesan cheese,grated
- ¼cupbread crumbs,seasoned, whole wheat
Instructions
- Bring a large pot of generously salted water to a boil.
- Add the broccoli and blanch for 3 minutes. Rinse with cold water to stop the cooking. Drain well and set aside.
- Preheat oven to 350 degrees F.
- Spray a 9×13-inch baking dish with olive oil spray.
- Season the chicken with ½ teaspoon of salt and black pepper to taste.
- Pound the thicker end of the chicken breast to make it even on both sides.
- Heat a grill pan over medium-low heat, spray with oil, and cook the chicken for about 5 minutes on each side, or until browned and just about cooked through.
- Remove from heat and transfer chicken to a cutting board. When cooled, slice chicken into bite-sized pieces.
- Heat a medium skillet over medium heat. Add the butter and oil until melted, and then add garlic and shallots.
- Sprinkle the flour and whisk until smooth. Stir in broth, ½ teaspoon of salt, milk, and sherry then bring to a boil. Remove from heat and stir in half of the Swiss cheese.
- Arrange the broccoli in a casserole dish and pour half of the sauce over the broccoli and mix to coat.
- Arrange the chicken on top and cover with remaining sauce.
- Sprinkle the remaining Swiss cheese, grated Parmesan, and top with breadcrumbs.
- Spritz a little oil on top. Bake for 30 minutes, or until hot and golden.
- Serve and enjoy!