Chicken With Broccoli Rabe

7

This is my mom’s famous chicken with broccoli rabe recipe. I’ve been eating it since I was a kid and love hearing onions and garlic sauté in olive oil. This meal-in-one pairs perfectly with a bowl of whole grain pasta and some fresh bread.

Tonight I was craving a tasty and easy dish that I could whip up easily and fast. I decided that chicken with broccoli rabe would be the perfect dish to make. The recipe I used included the following ingredients:

Chicken Scaloppine over Broccoli Rabe

A silky white wine pan sauce is served over quick-cooking, breaded chicken cutlets for a satisfying supper that comes together in just 20 minutes. Serve with baby carrots and roasted new potatoes.

Gallery

Read the full recipe after the video.

Recipe Summary

Yield:

4 servings (serving size: 1 chicken cutlet and 1/2 cup broccoli rabe mixture)

Ingredients

Ingredient Checklist

  • 1 tablespoon olive oil
  • ⅓ cup Italian-seasoned breadcrumbs
  • ¼ teaspoon black pepper
  • 4 (6-ounce) skinless, boneless chicken breast cutlets
  • ½ cup dry white wine
  • ½ cup fat-free, less-sodium chicken broth
  • 3 tablespoons fresh lemon juice
  • 1 teaspoon butter
  • 1 pound broccoli rabe (rapini), cut into 3-inch pieces
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons capers, rinsed and drained
  • 4 lemon slices (optional)

Directions

Instructions Checklist

  • Step 1Heat oil in a large nonstick skillet over medium-high heat.
  • Step 2Combine breadcrumbs and pepper in a shallow dish; dredge chicken in breadcrumb mixture. Add chicken to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm.
  • Step 3Add wine, broth, juice, and butter to pan, scraping pan to loosen browned bits. Stir in broccoli rabe; cover and cook 3 minutes or until broccoli rabe is tender. Stir in parsley and capers. Serve chicken over broccoli rabe mixture. Garnish with lemon slices, if desired.

Nutrition Facts

Per Serving:

318 calories; calories from fat 21%; fat 7.4g; saturated fat 1.7g; mono fat 3.3g; poly fat 1g; protein 44.3g; carbohydrates 14g; fiber 3.9g; cholesterol 101mg; iron 2.9mg; sodium 577mg; calcium 102mg.

Chicken with broccoli rabe and white beans

1 – 4

PersonalPoints™ per serving

Total Time

30 min

Prep

15 min

Cook

15 min

Serves

4

Difficulty

Easy

Here’s a rustic, homemade meal where quintessential Tuscan ingredients like crushed red pepper, garlic, lemon juice and lemon zest prove they can elevate humble chicken and canned beans to create a bold-flavored dish. Broccoli rabe, also called rapini, is a long slender vegetable related to the turnip family so its flavor is more similar to a bitter green rather than that of actual broccoli. If broccoli rabe is too bitter for your taste, feel free to use regular broccoli instead. This can serve a light meal but for a heartier dinner serve with some warm bread to soak up the sauce.

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Ingredients

All-purpose flour

1½ Tbsp, or gluten-free flour

Kosher salt

½ tsp

Black pepper

¼ tsp, freshly ground

Uncooked boneless skinless chicken breast(s)

12 oz, cut in large chunks

Olive oil

2 tsp, extra-virgin

Fat-free reduced sodium chicken broth

1 cup(s)

Minced garlic

1 Tbsp

Crushed red pepper flakes

¼ tsp

Uncooked broccoli

8 oz, or broccoli rabe, coarsely chopped (about 6 cups)

Canned cannellini beans

15 oz, rinsed and drained

Fresh lemon juice

1 tsp, or to taste

Lemon zest

½ tsp, or to taste

Table salt

⅛ tsp, or to taste

Instructions

  1. On a plate, combine, flour, salt and pepper; add chicken and turn to coat.
  2. 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.
  3. 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.
  4. Add broccoli or broccoli rabe; cover and cook over medium-high heat until broccoli or broccoli rabe is almost crisp-tender, about 3 minutes.
  5. 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.
  6. 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.
Sicilian chicken breasts with salmoriglio sauce and broccoli rabe
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In order to bring you the best organic produce, some ingredients may differ from those depicted.

Instructions

2-serving instructions (4-serving modifications in red)

Wash produce before use

1

Prep and cook the chicken

Bring a medium sauce pot of generously salted water to a boil for the broccoli rabe. 

  • Pat the chicken dry with a paper towel; season generously with salt and pepper. 

In a large frying pan over medium-high heat, warm 1 to 2 tablespoons oil until hot but not smoking. Add the chicken and cook, turning occasionally, until lightly browned and cooked through, 3 to 4 minutes per side for thighs, 4 to 6 minutes per side for breasts. Transfer to a plate and cover to keep warm. Do not clean the pan. While the chicken is cooking, prepare the broccoli rabe.

2

Blanch the broccoli rabe

  • Trim the root ends from the broccoli rabe.

To the pot of boiling water, add the broccoli rabe and cook until the stalks are bright green and just tender, 3 to 4 minutes. Drain and set aside. Meanwhile, start preparing the remaining ingredients.

3

Prep and cook the vegetables

  • Finely chop, press, or grate the garlic. Divide into two equal portions, one for the vegetables and one for the sauce.
  • Remove the stem, ribs, and seeds from the bell pepper; cut the pepper into 1-inch-wide strips.
  • Coarsely chop the almonds.
  • Zest and juice the lemon, keeping the zest and juice separate. Set aside the juice for the sauce.

In the same pan used for the chicken, if dry, add 1 to 2 tablespoons oil. Warm over medium-high heat until hot but not smoking. Stir in half the garlic and as many chile flakes as you like and cook until fragrant, about 30 seconds. Add the broccoli rabe and cook, stirring occasionally, until tender, 3 to 5 minutes. Add the bell pepper and cook, stirring occasionally, until the pepper starts to soften, 2 to 3 minutes. 

Remove from the heat and stir in the almonds and lemon zest. Season to taste with salt and pepper. Transfer to a plate. Wipe out the pan. While the vegetables are cooking, prepare the parsley.

4

Prep the parsley; make the salmoriglio sauce

  • Strip the parsley leaves from the stems; finely chop the leaves.

In the same pan used for the vegetables, warm 1 to 2 teaspoons oil over medium heat until hot but not smoking. Stir in the oregano and remaining garlic and cook until fragrant, about 30 seconds. Add the lemon juice, parsley, and 2 tablespoons (¼ cup) water. Remove from the heat and stir, scraping up any browned bits from the bottom of the pan. Season the sauce to taste with salt and pepper. 

Serve

Transfer the chicken, broccoli rabe, and bell pepper to individual plates. Top the chicken with the salmoriglio sauce and serve.

Kids Can!
  • Fill a pot with water for the broccoli rabe.
  • Press the garlic (if you have a press).
  • Juice the lemon.
  • Strip the parsley leaves.
  • Measure the water for the salmoriglio sauce.

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