A store-bought rice blend and quick-cooking chicken breast help get this healthy chicken recipe on the dinner table fast. Check the label to avoid excessive sodium or other undesirable ingredients. Other herbs, such as rosemary and sage, are also delicious in this recipe.

Hilary Meyer
Source: EatingWell Magazine, January/February 2016
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Ingredients

Ingredient Checklist

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.

  • 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.

  • 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.

  • 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.

  • 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

473 calories; protein 34.3g 69% DV; carbohydrates 35.3g 11% DV; exchange other carbs 2.5; dietary fiber 3.3g 13% DV; sugars 3.3g; fat 19.5g 30% DV; saturated fat 3.8g 19% DV; cholesterol 72mg 24% DV; vitamin a iu 2086.2IU 42% DV; vitamin c 105.3mg 176% DV; folate 15.4mcg 4% DV; calcium 155.9mg 16% DV; iron 2.7mg 15% DV; magnesium 71.5mg 26% DV; potassium 698.3mg 20% DV; sodium 416.8mg 17% DV; thiamin 0.2mg 18% DV.

Reviews (4)

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6 Ratings
  • 5 star values: 4
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
02/01/2019
Just made the sauce. Roasted zucchini with garlic. Added to rotisserie chicken with sauce and rice mix on the side. Sauce is versatile. Read More
Rating: 5 stars
12/31/2018
This is my new favorite way to make chicken and the sauce is delicious and easy to play around with. Read More
Rating: 4 stars
02/01/2018
Just made it with my boyfriend's help. Pretty simple recipe and its comfort food. I suggest adding a pinch of rosemary and fresh sage for an additional herb taste. yummy:) Read More
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Rating: 5 stars
06/02/2017
I made just the sauce to go over leftover roast chicken vegetables and rice mix. It was easy quick and delicious. Makes a great sauce for leftovers. Read More