Chicken with broccoli rabe and white beans
5
Points®
Total time: 30 min • Prep: 15 min • Cook: 15 min • Serves: 4 • Difficulty: Easy
Here’s a rustic, homemade meal where quintessential Tuscan ingredients like crushed red pepper, garlic, lemon juice and lemon zest prove they can elevate humble chicken and canned beans to create a bold-flavored dish. Broccoli rabe, also called rapini, is a long slender vegetable related to the turnip family so its flavor is more similar to a bitter green rather than that of actual broccoli. If broccoli rabe is too bitter for your taste, feel free to use regular broccoli instead. This can serve a light meal but for a heartier dinner serve with some warm bread to soak up the sauce.
Ingredients
All-purpose flour
1.5 Tbsp
Kosher salt
0.5 tsp
Black pepper
0.25 tsp
Uncooked boneless skinless chicken breast(s)
12 oz
Olive oil
2 tsp
Fat-free reduced sodium chicken broth
1 cup(s)
Jarred minced garlic
1 Tbsp
Crushed red pepper flakes
0.25 tsp
Broccoli
8 oz
Canned cannellini beans
15 oz
Fresh lemon juice
1 tsp
Lemon zest
0.5 tsp
Table salt
0.125 tsp
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.
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