Chicken with Broccoli Rabe and White Beans

By MAB

Light Meal
(6 ppv)

Ingredients

• 1 1/2 Tbsp all-purpose flour
• 1/2 tsp kosher salt
• 1/4 tsp black pepper, freshly ground
• 12 oz uncooked boneless skinless chicken breast(s), cut in large chunks
• 2 tsp olive oil, extra-virgin
• 1 cup(s) fat-free reduced sodium chicken broth
• 1 Tbsp minced garlic
• 1/4 tsp crushed red pepper flakes
• 8 oz uncooked broccoli, or broccoli rabe, coarsely chopped (about 6 cups)
• 15 oz canned cannellini beans, rinsed and drained
• 1 tsp fresh lemon juice, or to taste
• 1/2 tsp lemon zest, or to taste
• 1/8 tsp table salt, or to taste

Details

Servings 4
Preparation time 15mins
Cooking time 30mins

Preparation

Step 1

On a plate, combine, flour, salt and pepper; add chicken and turn to coat.

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.

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.

Add broccoli or broccoli rabe; cover and cook over medium-high heat until broccoli or broccoli rabe is almost crisp-tender, about 3 minutes.

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.

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.