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Photo de Chicken with Broccoli Rabe and White Beans par WW

Chicken with Broccoli Rabe and White Beans

1
Points® value
Durée totale
30 m
Temps de prép.
15 m
Temps de cuisson
15 m
Part(s)
4
Difficulté
Facile
A country-style, homemade Italian-inspired meal. If broccoli rabe is too bitter for your taste, use regular broccoli instead.

Ingrédients

All-purpose flour

1½ tbsp(s)

Kosher salt

½ tsp(s)

Black pepper

¼ pinch(es), freshly ground

Uncooked boneless skinless chicken breast

12 oz, cut in large chunks

Olive oil

2 tsp(s), extra-virgin

Fat-free reduced sodium chicken broth

1 cup(s)

Minced garlic

1 tbsp(s)

Crushed red pepper flakes

¼ tsp(s)

Broccoli

8 oz, or broccoli rabe, coarsely chopped (about 6 cups)

Canned cannellini beans

15 oz, rinsed and drained

Fresh lemon juice

1 tsp(s), or to taste

Lemon zest

½ tsp(s), or to taste

Table salt

⅛ tsp(s), or to taste

Instructions

  1. On a plate, combine, flour, salt and pepper; add chicken and turn to coat.
  2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook, turning as needed, until browned and cooked through, about 6 minutes; remove to a plate.
  3. Add broth, garlic and red pepper flakes to same skillet; bring to a boil over high heat, scrapping up browned bits from bottom of pan with a wooden spoon.
  4. Add broccoli or broccoli rabe; cover and cook over medium-high heat until broccoli or broccoli rabe is almost crisp-tender, about 3 minutes
  5. Stir in beans; cover and cook over medium-high heat until broccoli or broccoli rabe is tender about 2 minutes. Uncover and mash some beans to thicken sauce slightly.
  6. Stir in chicken; cook until heated through and then season to taste with fresh lemon juice, zest and/or salt, if desired. Yields about 1 cup per serving.