Chicken with Broccoli Rabe and White Beans

Light Meal (6 ppv)

Chicken with Broccoli Rabe and White Beans

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  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings


Ingredients

  • Tbsp all-purpose flour

  • ½

    tsp kosher salt

  • ¼

    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

  • ¼

    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

  • ½

    tsp lemon zest, or to taste

  • tsp table salt, or to taste

Directions

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.


Nutrition

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