Roast Chicken with Parmesan-Herb Sauce

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From: EatingWell Magazine January/February 2016

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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 bone-in, skinless chicken breasts (12 ounces each)
  • 3/4 teaspoon kosher salt, divided
  • 1/2 teaspoon ground pepper, divided
  • 3 tablespoons all-purpose flour
  • 4 tablespoons extra-virgin olive oil, divided
  • 2 bunches broccolini (8 ounces each)
  • 3 cloves garlic, minced, divided
  • 1/3 cup dry white wine
  • 1 cup low-sodium chicken broth
  • 1/4 cup grated Parmesan cheese
  • 2 teaspoons chopped fresh thyme, divided
  • 2 cups cooked whole-grain rice blend

Preparation

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  1. Position a rack in lower third of oven; preheat to 425 °F.
  2. 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.
  3. 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.
  4. Roast until the broccolini is tender and an instant-read thermometer inserted into the thickest part of the chicken registers 165 °F, 15 to 20 minutes.
  5. 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.
  6. 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.
  • 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 information

  • Serving size: 3 oz. chicken, 1 cup broccolini, 1/2 cup rice & 1/4 cup sauce
  • Per serving: 473 calories; 20 g fat(4 g sat); 3 g fiber; 35 g carbohydrates; 34 g protein; 15 mcg folate; 72 mg cholesterol; 3 g sugars; 0 g added sugars; 2086 IU vitamin A; 105 mg vitamin C; 156 mg calcium; 3 mg iron; 417 mg sodium; 698 mg potassium
  • Nutrition Bonus: Vitamin C (176% daily value), Vitamin A (42% dv)
  • Carbohydrate Servings: 2 1/2
  • Exchanges: 1 1/2 starch, 1 1/2 vegetable, 3 1/2 lean meat, 3 fat

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