Ingredients
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2 bone-in, skinless chicken breasts (12 ounces each)
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¾ teaspoon kosher salt, divided
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½ teaspoon ground pepper, divided
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3 tablespoons all-purpose flour
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4 tablespoons extra-virgin olive oil, divided
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2 bunches broccolini (8 ounces each)
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3 cloves garlic, minced, divided
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⅓ cup dry white wine
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1 cup low-sodium chicken broth
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¼ cup grated Parmesan cheese
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2 teaspoons chopped fresh thyme, divided
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2 cups cooked whole-grain rice blend
Directions
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Position a rack in lower third of oven; preheat to 425 degrees F.
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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.
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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.
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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.
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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.
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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.
Nutrition Facts (per serving)
473 | Calories |
20g | Fat |
35g | Carbs |
34g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 3 oz. chicken, 1 cup broccolini, 1/2 cup rice & 1/4 cup sauce | |
Calories 473 | |
% Daily Value * | |
Total Carbohydrate 35g | 13% |
Dietary Fiber 3g | 12% |
Total Sugars 3g | |
Protein 34g | 69% |
Total Fat 20g | 25% |
Saturated Fat 4g | 19% |
Cholesterol 72mg | 24% |
Vitamin A 2086IU | 42% |
Vitamin C 105mg | 117% |
Folate 15mcg | 4% |
Sodium 417mg | 18% |
Calcium 156mg | 12% |
Iron 3mg | 15% |
Magnesium 72mg | 17% |
Potassium 698mg | 15% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* 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.