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.
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