Friday, December 4, 2015

Healthy Friday

Chicken Divan (lightened up) 
Cook's notes:In the early part of the 20th century, chicken divan was the signature dish of the elegant Divan Parisien in New York’s Chatham Hotel. Years later, the Campbell Soup Company redeveloped the recipe using a can of condensed cream of chicken or mushroom soup. This version is lighter. It skips using the canned soup, mayonnaise and sour cream which reduces the calories and sodium level. Adding cooked chicken breasts or turkey and wild rice makes for a satisfying dish. Recipe adapted from
  • 2 cups cooked wild rice
  • 1-1/2 lbs broccoli (2 large heads) chopped
  • 4 cups cooked chicken, diced
  • salt and fresh ground pepper
  • 1 TB. butter
  • 2 tsp. extra virgin olive oil
  • 2 cloves garlic, crushed
  • 2 TB. shallots, minced (onions would work too)
  • 4 TB. flour
  • 1 cup fat free chicken broth
  • 1 cup fat free milk
  • 2 oz dry sherry (white wine would work)
  • 8 oz. shredded reduced-fat Swiss
  • 1 TB. parsley flakes
  • 1/2 tsp.thyme
  • 1/3 cup grated Parmesan cheese
  • 1/3 cup seasoned whole wheat breadcrumbs (e.g. Pankop or Progresso) 
  • Rinse broccoli, dry with a paper towel, cut into small florets  and set aside.
  • Preheat oven to 350 degrees and grease a 9 x 13 inch baking dish with cooking spray.
  • Heat a medium skillet on medium heat. Add the butter and oil until melted, then add garlic and shallots. 
  • Sprinkle the flour and whisk until smooth. Add in parsley and thyme. Stir in broth, milk and sherry and bring to a boil. Remove from heat and stir in half of the Swiss cheese. Season to taste with salt and pepper.
  • Mix broccoli and rice together. place in baking dish. Pour half of the sauce over the broccoli and wild rice. Arrange the chicken on top and cover with remaining sauce. Sprinkle the remaining Swiss cheese, grated Parmesan and top with seasoned breadcrumbs.
  • Bake 30 minutes uncovered, serve hot.
Roasted Beets with Citrus Fruits with Honey Mustard Vinaigrette
Cook's Notes: A unique salad combination that's a perfect blend of sweet and savory. Sure to be a hit with your guests for this holiday season. Substitute red beets if golden not available and tangerines for orange slices. Recipe adapted from
Salad Ingredients:

  • 3 small red beets, peeled and sliced into 6 wedges each
  • 3 small golden beets, peeled
  • 2 TB. olive oil or Blood Orange Olive oil 
  • 2 TB. balsamic vinegar or Pomegrante Balsamic Vinegar 
  • 4-5 cups mixed greens
  • 2 blood orange, peel removed and sliced into rounds or 2 valencia oranges, peel removed and thinly sliced into rounds
  • 1 ruby red grapefruit, peel removed and thinly sliced into rounds
  • 1 fennel bulb, shaved
  • 2-3 TB. pistachios, coarsely chopped
Dressing Ingredients:
  • 1 clove garlic, minced
  • 1 TB. white-wine vinegar
  • 1- 1/2 tsp. Dijon mustard
  • 1/2 tsp. honey
  • 1/8 tsp. salt
  • Freshly ground pepper, to taste
  • 1/3 cup extra-virgin olive oil or Blood Orange Olive Oil
  • Preheat the oven to 400 degrees. Line a rimmed baking sheet with parchment paper. 
  • Toss the beets in a couple of tablespoons of olive oil. Place the beets on baking sheet and drizzle with 2 TB. balsamic vinegar. Roast for about 45 minutes, or until tender when pierced with a fork. Let cool.
  • Layer together the mixed greens, beets, orange sections, grapefruit slices, and shaved fennel.
  • Whisk together the mustard, vinegar, honey olive oil, salt, and pepper or use a blender. Drizzle over the vegetables.

Bon Appetit!

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