Paula Deen Shares Her Healthy Chicken Recipe
01/21/2012 AT 04:00 PM EST
"[My sons Jamie and Bobby] are helping me launch Diabetes in a New Light," Deen told PEOPLE. "Bobby has been working on taking my traditional Southern recipes and lightening them up and making them diabetic-friendly. He's just shocking me with some of the things he's doing to my food that's really, really tasty."
Deen, 65, just revealed her condition on Tuesday although she was diagnosed three years ago. She admits that while she hasn't given up desserts altogether, she has changed her eating habits and is now trying to help her fans eat healthier too.
Check out one of her waistline-friendly recipes, which boasts half the sodium, carbs and fat:
Chicken Divan in a new light
Makes 8 servings
Prep Time: 15 minutes
Cook Time: 50 minutes
2 (10-oz.) packages frozen chopped broccoli
6 cups shredded cooked chicken breast
2 tsps extra-virgin olive oil
1 (8-oz) package sliced mushrooms
2 garlic cloves, minced
½ tsp dried thyme
1 (10¾-oz) can condensed fat-free low sodium cream of mushroom soup
1 cup low-sodium chicken broth
½ cup light mayonnaise
½ cup nonfat plain Greek yogurt
½ cup + 2 tablespoons freshly grated Parmesan cheese, preferably Parmigiano-Reggiano, divided
1 tsp curry powder
Freshly ground black pepper to taste
1 slice whole-wheat bread
1 Tbsp butter, melted
Preheat the oven to 350ºF. Spray a 2-quart casserole or 13 x 9-inch baking dish with nonstick spray.
Remove the outer wrappers from the boxes of broccoli. Open one end of each box. Microwave on full power for 2 minutes, until thawed. Drain and put into the prepared baking dish. Top with the chicken.
Meanwhile, heat the oil in a large nonstick skillet over medium-high heat. Add the mushrooms and cook, stirring frequently, until they release their juices and thoroughly brown, about 10 minutes. Add the garlic and thyme during the last minute of cooking time. Add to the baking dish with the chicken and broccoli.
In a medium bowl, whisk together the soup, broth, mayonnaise, yogurt, ½ cup of the Parmesan cheese, the curry powder, and pepper. Pour over the broccoli-chicken mixture and mix well with a spatula.
Grate the bread over the large holes of a box grater to make coarse soft crumbs. Combine the bread crumbs, melted butter and the remaining 2 tablespoons Parmesan cheese in a small bowl until blended; sprinkle evenly over the top of the casserole. Bake, uncovered, until the filling is bubbly around the edges and the topping is lightly browned, 30-40 minutes.
Per serving (1 cup): 340 calories, 14 g fat (4.5 g saturated, 0 g trans), 105 mg cholesterol, 580 mg sodium, 11 g carbohydrate, 2 g fiber, 39 g protein.
Note her old Chicken Divan's stats: Per serving (1 cup): 555 calories, 33.5 g fat (13.4 g saturated, 0 g trans), 128 mg cholesterol, 1035 mg sodium, 20.7 g carbohydrate, 2 g fiber, 40.7 g protein.
Reporting by LIZA HAMM