Roast Chicken with Parmesan-Herb Sauce


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.

Cook Time:
40 mins
Total Time:
40 mins
4 servings


  • 2 bone-in, skinless chicken breasts (12 ounces each)

  • ¾ teaspoon kosher salt, divided

  • ½ 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

  • cup dry white wine

  • 1 cup low-sodium chicken broth

  • ¼ cup grated Parmesan cheese

  • 2 teaspoons chopped fresh thyme, divided

  • 2 cups cooked whole-grain rice blend


  1. Position a rack in lower third of oven; preheat to 425 degrees 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 degrees 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.

    Roast Chicken with Parmesan-Herb Sauce


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 (per serving)

473 Calories
20g Fat
35g Carbs
34g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 3 oz. chicken, 1 cup broccolini, 1/2 cup rice & 1/4 cup sauce
Calories 473
% Daily Value *
Total Carbohydrate 35g 13%
Dietary Fiber 3g 12%
Total Sugars 3g
Protein 34g 69%
Total Fat 20g 25%
Saturated Fat 4g 19%
Cholesterol 72mg 24%
Vitamin A 2086IU 42%
Vitamin C 105mg 117%
Folate 15mcg 4%
Sodium 417mg 18%
Calcium 156mg 12%
Iron 3mg 15%
Magnesium 72mg 17%
Potassium 698mg 15%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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