Cook Time:40 minsTotal Time:40 minsServings:4Yield:4 servingsJump to Nutrition Facts
Cook Time:40 minsTotal Time:40 minsServings:4Yield:4 servings
Cook Time:40 mins
Cook Time:
40 mins
Total Time:40 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients2 bone-in, skinless chicken breasts (12 ounces each)¾teaspoonkosher salt, divided½teaspoonground pepper, divided3tablespoonsall-purpose flour4tablespoonsextra-virgin olive oil, divided2 bunches broccolini (8 ounces each)3clovesgarlic, minced, divided⅓cupdry white wine1cuplow-sodium chicken broth¼cupgrated Parmesan cheese2teaspoonschopped fresh thyme, divided2cupscooked whole-grain rice blend
Cook Mode(Keep screen awake)
Ingredients
2 bone-in, skinless chicken breasts (12 ounces each)
¾teaspoonkosher salt, divided
½teaspoonground pepper, divided
3tablespoonsall-purpose flour
4tablespoonsextra-virgin olive oil, divided
2 bunches broccolini (8 ounces each)
3clovesgarlic, minced, divided
⅓cupdry white wine
1cuplow-sodium chicken broth
¼cupgrated Parmesan cheese
2teaspoonschopped fresh thyme, divided
2cupscooked whole-grain rice blend
DirectionsPosition a rack in lower third of oven; preheat to 425 degrees F.Cut each chicken breast in half crosswise on the diagonal into 2 roughly equal portions and sprinkle with 1/4 teaspoon each salt and pepper. Place flour in a shallow dish and dredge chicken lightly; reserve the remaining flour. Heat 2 tablespoons oil in a large skillet over medium heat. Add the chicken, skinned-side down; cook until browned on the bottom, about 6 minutes. Transfer, skinned-side up, to a rimmed baking sheet. Reserve the skillet.Toss broccolini with the remaining 2 tablespoons oil, half the garlic and 1/4 teaspoon salt. Spread out on the other half of the baking sheet.Roast until the broccolini is tender and an instant-read thermometer inserted into the thickest part of the chicken registers 165 degrees F, 15 to 20 minutes.Meanwhile, whisk 4 teaspoons of the reserved flour and wine in a small bowl until combined. Place the skillet over medium heat, add the remaining garlic and cook, stirring, for 30 seconds. Add broth; bring to a boil over high heat. Add the wine mixture and cook, stirring frequently, until thickened and reduced to about 1 cup, 4 to 5 minutes. Add Parmesan, 1 teaspoon thyme and the remaining 1/4 teaspoon each salt and pepper.To serve, divide the chicken, broccolini and rice among 4 dinner plates. Spoon the sauce over the chicken and sprinkle with the remaining 1 teaspoon thyme.TipsCut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.Originally appeared: EatingWell Magazine, January/February 2016
Directions
Position a rack in lower third of oven; preheat to 425 degrees F.Cut each chicken breast in half crosswise on the diagonal into 2 roughly equal portions and sprinkle with 1/4 teaspoon each salt and pepper. Place flour in a shallow dish and dredge chicken lightly; reserve the remaining flour. Heat 2 tablespoons oil in a large skillet over medium heat. Add the chicken, skinned-side down; cook until browned on the bottom, about 6 minutes. Transfer, skinned-side up, to a rimmed baking sheet. Reserve the skillet.Toss broccolini with the remaining 2 tablespoons oil, half the garlic and 1/4 teaspoon salt. Spread out on the other half of the baking sheet.Roast until the broccolini is tender and an instant-read thermometer inserted into the thickest part of the chicken registers 165 degrees F, 15 to 20 minutes.Meanwhile, whisk 4 teaspoons of the reserved flour and wine in a small bowl until combined. Place the skillet over medium heat, add the remaining garlic and cook, stirring, for 30 seconds. Add broth; bring to a boil over high heat. Add the wine mixture and cook, stirring frequently, until thickened and reduced to about 1 cup, 4 to 5 minutes. Add Parmesan, 1 teaspoon thyme and the remaining 1/4 teaspoon each salt and pepper.To serve, divide the chicken, broccolini and rice among 4 dinner plates. Spoon the sauce over the chicken and sprinkle with the remaining 1 teaspoon thyme.TipsCut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
Position a rack in lower third of oven; preheat to 425 degrees F.
Cut each chicken breast in half crosswise on the diagonal into 2 roughly equal portions and sprinkle with 1/4 teaspoon each salt and pepper. Place flour in a shallow dish and dredge chicken lightly; reserve the remaining flour. Heat 2 tablespoons oil in a large skillet over medium heat. Add the chicken, skinned-side down; cook until browned on the bottom, about 6 minutes. Transfer, skinned-side up, to a rimmed baking sheet. Reserve the skillet.
Toss broccolini with the remaining 2 tablespoons oil, half the garlic and 1/4 teaspoon salt. Spread out on the other half of the baking sheet.
Roast until the broccolini is tender and an instant-read thermometer inserted into the thickest part of the chicken registers 165 degrees F, 15 to 20 minutes.
Meanwhile, whisk 4 teaspoons of the reserved flour and wine in a small bowl until combined. Place the skillet over medium heat, add the remaining garlic and cook, stirring, for 30 seconds. Add broth; bring to a boil over high heat. Add the wine mixture and cook, stirring frequently, until thickened and reduced to about 1 cup, 4 to 5 minutes. Add Parmesan, 1 teaspoon thyme and the remaining 1/4 teaspoon each salt and pepper.
To serve, divide the chicken, broccolini and rice among 4 dinner plates. Spoon the sauce over the chicken and sprinkle with the remaining 1 teaspoon thyme.
Tips
Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
Originally appeared: EatingWell Magazine, January/February 2016
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Nutrition Facts(per serving)473Calories20gFat35gCarbs34gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
